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Anterior posterior x3 CURRENT

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Program Description

Gain significant size strength through scientific principles and techniques

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 28, 2025 09:50
  • Last Edited
    Jul 27, 2025 12:25

Summary

Unlock your strength potential with the Anterior Posterior x3 CURRENT program, an 8-week journey designed for serious lifters. This comprehensive 6-day-a-week regimen focuses on balanced anterior and posterior muscle development, utilizing a mix of dumbbells, cables, and machines. Each session is meticulously crafted to push your limits, featuring exercises like the Incline Bench Press and Romanian Deadlift, ensuring you build muscle and enhance overall strength. Get ready to transform your physique and elevate your performance in just two months!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Chest Fly (Cable)
1
1
7-9 reps
7-9 reps
RPE 9.5
RPE 10
3
Preacher Curl (EZ Bar)
1
1
4-9 reps
4-9 reps
RPE 9
RPE 9.5
4
Leg Extension
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
5
Hack Squat
1
1
5-7 reps
5-7 reps
RPE 9
RPE 9.5
6
Lateral Raise (Dumbbell)
1
1
6 reps
6 reps
RPE 8
RPE 10
7
Cable Crunch
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
5-10 reps
5-10 reps
RPE 7.5-9
RPE 8-9.5
2
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 10
3
Back Extension (Weighted)
1
1
4-8 reps
4-8 reps
RPE 7-8
RPE 8-9.5
4
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
5
Seated Row (Machine)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
6
Kelso Shrug
1
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 8
RPE 8.5
2
Chest Fly (Machine)
1
1
5-9 reps
5-9 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
5-8 reps
5-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
1
1
4-9 reps
4-9 reps
RPE 8.5-9
RPE 9-9.5
5
Seated Overhead Press (Barbell)
1
1
1
4-10 reps
4-8 reps
4-7 reps
RPE 9
RPE 9.5
RPE 9.5
6
Incline Curl (Dumbbell)
1
2
5-7 reps
5-7 reps
RPE 9
RPE 9.5
7
Side Crunch (Cable)
2
5+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Kickback (Cable)
1
1
1
8-12 reps
6-10 reps
4-8 reps
RPE 8
RPE 9
RPE 10
2
T-Bar Row
1
1
6-9 reps
6-9 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Machine)
1
1
5-8 reps
5-8 reps
RPE 7.5
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Romanian Deadlift (Barbell)
1
1
3-5 reps
3-5 reps
RPE 8.5
RPE 9
6
Calf Raise (Leg Press)
2
AMRAP
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
5-10 reps
5-10 reps
RPE 9
RPE 9.5
2
Dip (Weighted)
1
1
5+ reps
5+ reps
RPE 8
RPE 9
3
Overhead Press (Barbell)
1
2
4-8 reps
4-8 reps
RPE 9
RPE 10
4
Bayesian Curl
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
5
Leg Raise (Captain's Chair)
2
8+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4-5 reps
4-5 reps
3-5 reps
RPE 8.5
RPE 9.5
RPE 10
2
T-Bar Row
1
1
4-7 reps
4-7 reps
RPE 9
RPE 9.5
3
Leg Curl
1
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
4
Romanian Deadlift (Barbell)
1
1
3-5 reps
5-8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Leg Press)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 10
6
Tricep Pullover (Cable)
1
1
5-8 reps
5-8 reps
RPE 8
RPE 9
7
Tricep Kickback
1
1
4-7 reps
4-7 reps
RPE 8
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8.5
@9
2
Chest Fly (Cable)
1 Set
1 Set
7-9 Reps
7-9 Reps
@9.5
@10
3
Preacher Curl (EZ Bar)
1 Set
1 Set
4-9 Reps
4-9 Reps
@9
@9.5
4
Leg Extension
1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@9.5
5
Hack Squat
1 Set
1 Set
5-7 Reps
5-7 Reps
@9
@9.5
6
Lateral Raise (Dumbbell)
1 Set
1 Set
6 Reps
6 Reps
@8
@10
7
Cable Crunch
2 Sets
AMRAP
@9
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
5-10 Reps
5-10 Reps
@7.5-9
@8-9.5
2
Tricep Pullover (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@10
3
Back Extension (Weighted)
1 Set
1 Set
4-8 Reps
4-8 Reps
@7-8
@8-9.5
4
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
5
Seated Row (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
6
Kelso Shrug
1 Set
AMRAP
@8
Day 3
1
Bench Press (Barbell)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@8
@8.5
2
Chest Fly (Machine)
1 Set
1 Set
5-9 Reps
5-9 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@10
4
Squat (Barbell)
1 Set
1 Set
4-9 Reps
4-9 Reps
@8.5-9
@9-9.5
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
4-10 Reps
4-8 Reps
4-7 Reps
@9
@9.5
@9.5
6
Incline Curl (Dumbbell)
1 Set
2 Sets
5-7 Reps
5-7 Reps
@9
@9.5
7
Side Crunch (Cable)
2 Sets
5+ Reps
@9
Day 4
1
Tricep Kickback (Cable)
1 Set
1 Set
1 Set
8-12 Reps
6-10 Reps
4-8 Reps
@8
@9
@10
2
T-Bar Row
1 Set
1 Set
6-9 Reps
6-9 Reps
@8.5
@9
3
Rear Delt Fly (Machine)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7.5
@9
4
Leg Curl
2 Sets
5-8 Reps
@9
5
Romanian Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
3-5 Reps
@8.5
@9
6
Calf Raise (Leg Press)
2 Sets
AMRAP
@9.5
Day 5
1
Hack Squat
1 Set
1 Set
5-10 Reps
5-10 Reps
@9
@9.5
2
Dip (Weighted)
1 Set
1 Set
5+ Reps
5+ Reps
@8
@9
3
Overhead Press (Barbell)
1 Set
2 Sets
4-8 Reps
4-8 Reps
@9
@10
4
Bayesian Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
5
Leg Raise (Captain's Chair)
2 Sets
8+ Reps
@10
Day 6
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
4-5 Reps
4-5 Reps
3-5 Reps
@8.5
@9.5
@10
2
T-Bar Row
1 Set
1 Set
4-7 Reps
4-7 Reps
@9
@9.5
3
Leg Curl
1 Set
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
4
Romanian Deadlift (Barbell)
1 Set
1 Set
3-5 Reps
5-8 Reps
@9.5
@9.5
5
Calf Raise (Leg Press)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@10
6
Tricep Pullover (Cable)
1 Set
1 Set
5-8 Reps
5-8 Reps
@8
@9
7
Tricep Kickback
1 Set
1 Set
4-7 Reps
4-7 Reps
@8
@9