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ARC Raiders SEASON WORKOUT

by Oliver Castillo

Program Description

Build Muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    140 minutes
  • Created
    Nov 03, 2025 05:38
  • Last Edited
    Nov 03, 2025 08:09
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.1%
Hamstrings
9.9%
Middle Delts
9.3%
Upper Back
8.7%
Chest
8.2%
Triceps
7.6%
Lats
7.3%
Glutes
7.2%
Quadriceps
6.8%
Biceps
5.8%
Forearms
4.5%
Abs
3.9%
Lower Back
3.7%
Calves
3.1%
Abductors
2.7%
Rear Delts
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
7
Front Calf
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
7
Front Calf
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
7
Front Calf
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
7
Front Calf
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
7
Front Calf
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
7
Front Calf
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
7
Front Calf
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
2
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
4
Hip Abductor (Machine)
2
10-12 reps
RPE 8
5
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
6
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
7
Front Calf
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
2
Lat Pulldown Machine
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Lat Pull To Abs
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Chest Supported Row (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
5
Power Shrug
2
8-10 reps
RPE 9
6
Reverse Curl (Barbell)
2
8-12 reps
RPE 9
7
Bayesian Curl
1
AMRAP
RPE 10
8
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
9
Wrist Curls
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
2
Seated Military Press (Barbell)
1
2
6-8 reps
10-12 reps
RPE 9
RPE 8
3
Pec Deck (Machine)
1
1
6-8 reps
10-12 reps
RPE 9
RPE 8
4
Lateral Raise (Cable)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
6
Bench Press (Close Grip)
3
8-12 reps
RPE 9
7
Skull Crusher (Barbell)
2
8-10 reps
RPE 9
8
Abs Crunch (Machine)
1
15-20 reps
RPE 9
9
Abs Crunch (Machine)
1
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
65%
2
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
6
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
8
Front Calf
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
65%
2
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
6
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
8
Front Calf
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
65%
2
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
6
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
8
Front Calf
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
65%
2
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
6
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
8
Front Calf
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
65%
2
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
6
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
8
Front Calf
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
65%
2
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
6
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
8
Front Calf
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
65%
2
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
6
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
8
Front Calf
3
8-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
5
5 reps
65%
2
Hack Squat
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
3
Leg Press
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
4
Romanian Deadlift (Barbell)
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
5
Hip Abductor (Machine)
2
10-12 reps
RPE 8
6
Lying Leg Curl
1
2
6-8 reps
10-12 reps
RPE 9
RPE 9
7
Standing Calf Raise
1
2
6-8 reps
8-10 reps
RPE 9
RPE 9
8
Front Calf
3
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
2
Lat Pulldown Machine
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@8
@8
3
Lat Pull To Abs
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@8
5
Power Shrug
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Reverse Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Bayesian Curl
1 Set
AMRAP
@10
8
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@10
9
Wrist Curls
1 Set
AMRAP
-
Day 2
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@8
@8
2
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@8
@8
3
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@8
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
8
Abs Crunch (Machine)
1 Set
15-20 Reps
@9
9
Abs Crunch (Machine)
1 Set
AMRAP
@9
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
2
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
4
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
5
Lying Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
6
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
7
Front Calf
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 4
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
2
Lat Pulldown Machine
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@8
@8
3
Lat Pull To Abs
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@8
@8
4
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@8
5
Power Shrug
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
6
Reverse Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9
@9
7
Bayesian Curl
1 Set
AMRAP
@10
8
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@10
9
Wrist Curls
1 Set
AMRAP
-
Day 5
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@8
@8
2
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@8
@8
3
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@8
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@8
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
7
Skull Crusher (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@9
8
Abs Crunch (Machine)
1 Set
15-20 Reps
@9
9
Abs Crunch (Machine)
1 Set
AMRAP
@9
Day 6
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
65%
65%
65%
65%
65%
2
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
3
Leg Press
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
5
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
6
Lying Leg Curl
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
8
Front Calf
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9