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NH Ultimate Hypertrophy Advanced Version

by Luis Donna
4 athletes joined

Program Description

Advanced version of the Ultimate Hypertrophy Programs from Natural Hypertrophy. Main goal is to pack muscle as an advanced trainee.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 01, 2024 10:06
  • Last Edited
    Sep 07, 2024 03:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
2
6-8 reps
6-8 reps
RPE 8.5
RPE 9
1B
T-Bar Row
2
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
1C
Bicep Curl (Dumbbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
2
1
1
6-12 reps
6-12 reps
6-12 reps
RPE 8
RPE 8.5
RPE 9
2B
Pull-Up (Weighted)
2
1
1
4-8 reps
4-8 reps
4-8 reps
RPE 8
RPE 8.5
RPE 9
2C
Decline Crunch (Weighted)
4
8-12 reps
RPE 9.5
3A
Incline Fly Press (Dumbbell)
4
8-12 reps
RPE 9
3B
Tricep Rope Push Down (Cable)
4
10-15 reps
RPE 9
3C
Lateral Raise (Dumbbell)
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
1
4-8 reps
4-8 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
12-15 reps
RPE 9
2A
Power Shrug
4
6 reps
RPE 8
2B
Lying Leg Curl
2
2
12-15 reps
12-15 reps
RPE 8.5
RPE 9
3A
Leg Extension
4
10-15 reps
RPE 8.5
3B
Leg Raise (Captain's Chair)
4
15-20 reps
RPE 8
3C
Calf Raise (Leg Press)
4
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
4
AMRAP
RPE 9
1B
Pullover (Dumbbell)
4
8-12 reps
RPE 8.5
1C
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
2A
Chin-Up (Weighted)
4
4-8 reps
RPE 8.5
2B
Hanging Leg Raise
4
10-15 reps
RPE 9
2C
Lateral Raise (Cable)
4
10-15 reps
RPE 8.5
3A
JM Press
4
6-12 reps
RPE 8
3B
Reverse Bicep Curl (EZ Bar)
4
6-12 reps
RPE 9
3C
Face Pull
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Standing Calf Raise
4
8-12 reps
RPE 9
2A
Leg Press
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
2B
Shrug (Dumbbell)
2
2
15-20 reps
15-20 reps
RPE 8
RPE 9
3A
Glute-Ham Raise
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
3B
Cable Crunch
4
15-20 reps
RPE 9
3C
Standing Calf Raise
4
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
1B
Kroc Row
2
2
8-12 reps
8-12 reps
RPE 8
RPE 8.5
1C
Hammer Curl
2
2
8-12 reps
8-12 reps
RPE 8.5
RPE 9
2A
Lat Pulldown
2
2
6-10 reps
6-10 reps
RPE 8.5
RPE 9
2B
Dip (Weighted)
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
2C
Dragon Flag
4
6-10 reps
RPE 9
3A
Chest Fly (Cable)
4
12-15 reps
RPE 8.5
3B
Bayesian Curl
4
12-15 reps
RPE 9
3C
Upright Row (Barbell)
2
2
10-15 reps
10-15 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hack Squat
2
2
6-12 reps
6-12 reps
RPE 8
RPE 9
1B
Seated Calf Raise
4
8-12 reps
RPE 9
2A
Farmer's Walk (Weighted)
4
1 mins
RPE 9
2B
Good Morning
4
8-12 reps
RPE 8
2C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 9
3A
Hip Thrust (Barbell)
2
2
8-12 reps
8-12 reps
RPE 8
RPE 9
3B
Seated Calf Raise
4
AMRAP
RPE 9
Week 1
1 / 10 Weeks
Day 1
1A
Bench Press (Barbell)
2 Sets
2 Sets
6-8 Reps
6-8 Reps
@8.5
@9
1B
T-Bar Row
2 Sets
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
1C
Bicep Curl (Dumbbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2A
Overhead Press (Barbell)
2 Sets
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@8
@8.5
@9
2B
Pull-Up (Weighted)
2 Sets
1 Set
1 Set
4-8 Reps
4-8 Reps
4-8 Reps
@8
@8.5
@9
2C
Decline Crunch (Weighted)
4 Sets
8-12 Reps
@9.5
3A
Incline Fly Press (Dumbbell)
4 Sets
8-12 Reps
@9
3B
Tricep Rope Push Down (Cable)
4 Sets
10-15 Reps
@9
3C
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
@9
Day 2
1A
Squat (Barbell)
3 Sets
1 Set
4-8 Reps
4-8 Reps
@8
@9
1B
Seated Calf Raise
4 Sets
12-15 Reps
@9
2A
Power Shrug
4 Sets
6 Reps
@8
2B
Lying Leg Curl
2 Sets
2 Sets
12-15 Reps
12-15 Reps
@8.5
@9
3A
Leg Extension
4 Sets
10-15 Reps
@8.5
3B
Leg Raise (Captain's Chair)
4 Sets
15-20 Reps
@8
3C
Calf Raise (Leg Press)
4 Sets
AMRAP
@9
Day 3
1A
Ring Push Up
4 Sets
AMRAP
@9
1B
Pullover (Dumbbell)
4 Sets
8-12 Reps
@8.5
1C
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
2A
Chin-Up (Weighted)
4 Sets
4-8 Reps
@8.5
2B
Hanging Leg Raise
4 Sets
10-15 Reps
@9
2C
Lateral Raise (Cable)
4 Sets
10-15 Reps
@8.5
3A
JM Press
4 Sets
6-12 Reps
@8
3B
Reverse Bicep Curl (EZ Bar)
4 Sets
6-12 Reps
@9
3C
Face Pull
4 Sets
10-15 Reps
@9
Day 4
1A
Romanian Deadlift (Barbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9
1B
Standing Calf Raise
4 Sets
8-12 Reps
@9
2A
Leg Press
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
2B
Shrug (Dumbbell)
2 Sets
2 Sets
15-20 Reps
15-20 Reps
@8
@9
3A
Glute-Ham Raise
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@9
3B
Cable Crunch
4 Sets
15-20 Reps
@9
3C
Standing Calf Raise
4 Sets
AMRAP
@9
Day 5
1A
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9
1B
Kroc Row
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@8.5
1C
Hammer Curl
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8.5
@9
2A
Lat Pulldown
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8.5
@9
2B
Dip (Weighted)
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9
2C
Dragon Flag
4 Sets
6-10 Reps
@9
3A
Chest Fly (Cable)
4 Sets
12-15 Reps
@8.5
3B
Bayesian Curl
4 Sets
12-15 Reps
@9
3C
Upright Row (Barbell)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8
@9
Day 6
1A
Hack Squat
2 Sets
2 Sets
6-12 Reps
6-12 Reps
@8
@9
1B
Seated Calf Raise
4 Sets
8-12 Reps
@9
2A
Farmer's Walk (Weighted)
4 Sets
1 mins
@9
2B
Good Morning
4 Sets
8-12 Reps
@8
2C
Abs Crunch (Bodyweight)
4 Sets
AMRAP
@9
3A
Hip Thrust (Barbell)
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@9
3B
Seated Calf Raise
4 Sets
AMRAP
@9