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BoostcampPNG

JSANS BULK

by Jaiden S.
4 athletes joined

Program Description

Gain size with strict movements and hypertrophy.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 21, 2023 11:05
  • Last Edited
    Jun 20, 2024 03:24
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Incline Bench Press(smith Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Cable)
2
10-12 reps
RPE 10
4
Dip (Weighted)
2
AMRAP
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
3
Leg Extension
2
8-12 reps
RPE 10
4
Seated Hamstring Curl
2
8-12 reps
RPE 10
5
Abs Crunch (Weighted)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Wide-Grip Row (Cable)
2
6-10 reps
RPE 10
2
Lat Pulldown
2
6-10 reps
RPE 10
3
Pull-Up (Weighted)
2
AMRAP
RPE 10
4
Single Arm Row(machine)
2
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
2
Face Pull
2
6-10 reps
RPE 10
3
One Arm Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4
Lateral Raise (Machine)
2
AMRAP
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Seated Calf Raise
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Extension(straight Bar Cable)
2
8-12 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Tricep Extension (Cable)
2
AMRAP
RPE 10
4
Reverse Bicep Curl (EZ Bar)
2
AMRAP
RPE 10
5
Wrist Curls
2
10-15 reps
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Incline Bench Press(smith Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
4
Dip (Weighted)
2 Sets
AMRAP
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Squat (Smith Machine)
2 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@10
3
Leg Extension
2 Sets
8-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
8-12 Reps
@10
5
Abs Crunch (Weighted)
2 Sets
AMRAP
@10
Day 3
1
Seated Wide-Grip Row (Cable)
2 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
6-10 Reps
@10
3
Pull-Up (Weighted)
2 Sets
AMRAP
@10
4
Single Arm Row(machine)
2 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Face Pull
2 Sets
6-10 Reps
@10
3
One Arm Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
4
Lateral Raise (Machine)
2 Sets
AMRAP
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Extension(straight Bar Cable)
2 Sets
8-12 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Tricep Extension (Cable)
2 Sets
AMRAP
@10
4
Reverse Bicep Curl (EZ Bar)
2 Sets
AMRAP
@10
5
Wrist Curls
2 Sets
10-15 Reps
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10