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BoostcampPNG

A/B 5 Days

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Program Description

Trainer Winny +

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 24, 2026 05:51
  • Last Edited
    Jan 24, 2026 06:08
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12%
Upper Back
10.8%
Triceps
8.4%
Middle Delts
8.4%
Quadriceps
8%
Glutes
8%
Hamstrings
8%
Chest
7.2%
Abs
6.4%
Biceps
6%
Lats
4.8%
Rear Delts
3.6%
Adductors
2.4%
Forearms
2.4%
Lower Back
1.6%
Cardio
0.8%
Other
0.8%
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
10 reps
RPE 9
2
Barbell Row
3
10 reps
RPE 9
3
Bicep Curl (Barbell)
3
10 reps
RPE 9
4
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
5
Kelso Shrug
3
10 reps
RPE 9
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 9
3
Overhead Press (Barbell)
4
8 reps
RPE 9
4
Lateral Raise (Cable)
3
10-15 reps
RPE 9
5
Face Pull
3
10-15 reps
RPE 9
6
Squat (Barbell)
4
10-15 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
60 mins
RPE 6
2
Stretching
1
30 mins
RPE 6
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Chest Fly (Cable)
3 Sets
AMRAP
@9
3
Overhead Press (Barbell)
4 Sets
8 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
5
Face Pull
3 Sets
10-15 Reps
@9
6
Squat (Barbell)
4 Sets
10-15 Reps
@9
Day 2
1
Underhand Lat Pulldown
3 Sets
10 Reps
@9
2
Barbell Row
3 Sets
10 Reps
@9
3
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@9
5
Kelso Shrug
3 Sets
10 Reps
@9
6
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9
Day 3
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Chest Fly (Cable)
3 Sets
AMRAP
@9
3
Overhead Press (Barbell)
4 Sets
8 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
5
Face Pull
3 Sets
10-15 Reps
@9
6
Squat (Barbell)
4 Sets
10-15 Reps
@9
Day 4
1
Cardio (Zone 2)
1 Set
60 mins
@6
2
Stretching
1 Set
30 mins
@6
Day 6
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@9
2
Chest Fly (Cable)
3 Sets
AMRAP
@9
3
Overhead Press (Barbell)
4 Sets
8 Reps
@9
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@9
5
Face Pull
3 Sets
10-15 Reps
@9
6
Squat (Barbell)
4 Sets
10-15 Reps
@9
Day 7
1
Cardio (Zone 2)
1 Set
60 mins
@6
2
Stretching
1 Set
30 mins
@6
Day 5
1
Underhand Lat Pulldown
3 Sets
10 Reps
@9
2
Barbell Row
3 Sets
10 Reps
@9
3
Bicep Curl (Barbell)
3 Sets
10 Reps
@9
4
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@9
5
Kelso Shrug
3 Sets
10 Reps
@9
6
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
@9