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Look big in clothes 4 day split 2.0

by Bob O.
10 athletes joined

Program Description

Looking big in clothes. Emphesis on: Neck/Upper traps/Posterior chain/Shoulders/Triceps and Forearms Monday: Arms/Legs Wednesday: Arms/Chest/Back/Neck/Delts/Calves Friday: Arms/Legs/Neck Sunday: Chest/Back/Neck/Delts Tuesday/Thursday/Saturday=Restday Form of progressive overload: Add the least amount of weight to the exercise when you can do the indicated rep range for that exercise. Please pay attention to exercise instructions!!!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 10, 2024 10:02
  • Last Edited
    Jan 18, 2025 03:48
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ON THE BOOSTCAMP APP FOR FREE
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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
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
2
1
9 reps
9 reps
RPE 9.5
RPE 10
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Seated db Hammer curl
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
8 reps
RPE 10
4
Walking Lunge (Dumbbell)
2
AMRAP
RPE 9.5
5
Single Leg Press
2
10 reps
RPE 10
6
Standing Calf Raise
2
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Tricep Extension (Cable)
3
15 reps
RPE 10
1B
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
9 reps
RPE 10
2B
Pullover (Dumbbell)
2
12 reps
RPE 9.5
2C
Incline Curl (Dumbbell)
2
10 reps
RPE 9.5
3A
Bench Press (Smith Machine)
2
8 reps
RPE 10
3B
Neck Curl
2
100 reps
RPE 9
4A
Rack Pull (Barbell)
2
6 reps
RPE 9
4B
Standing Calf Raise
2
50 reps
RPE 10
5
Meadow Row
2
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stiff Leg Deadlift
2
9 reps
RPE 9.5
1B
Neck Curl
2
75 reps
RPE 9
2A
Long rope standing overhead ext
3
10 reps
RPE 10
2B
Bicep Curl (Cable)
3
12 reps
RPE 10
3
Preacher Curl (Barbell)
2
10 reps
RPE 10
4
Split Squat (Smith Machine)
2
10 reps
RPE 9
5
Leg Extension
1
1
12 reps
12 reps
RPE 9.5
RPE 10
6
Seated Calf Raise
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
2
11 reps
RPE 10
1B
Neck Curl
2
60 reps
RPE 9
2A
Bench Press (Dumbbell)
2
10 reps
RPE 10
2B
Barbell Row
2
10 reps
RPE 9.5
3A
AD Press
2
10 reps
RPE 9.5
3B
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Powell Raise
2
15 reps
RPE 9.5
5
Farmer's Walk (Weighted)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Seated Hamstring Curl
2 Sets
1 Set
9 Reps
9 Reps
@9.5
@10
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Seated db Hammer curl
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
8 Reps
@10
4
Walking Lunge (Dumbbell)
2 Sets
AMRAP
@9.5
5
Single Leg Press
2 Sets
10 Reps
@10
6
Standing Calf Raise
2 Sets
15 Reps
@10
Day 3
1A
Stiff Leg Deadlift
2 Sets
9 Reps
@9.5
1B
Neck Curl
2 Sets
75 Reps
@9
2A
Long rope standing overhead ext
3 Sets
10 Reps
@10
2B
Bicep Curl (Cable)
3 Sets
12 Reps
@10
3
Preacher Curl (Barbell)
2 Sets
10 Reps
@10
4
Split Squat (Smith Machine)
2 Sets
10 Reps
@9
5
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
6
Seated Calf Raise
2 Sets
15 Reps
@10
Day 4
1A
Incline Bench Press (Smith Machine)
2 Sets
11 Reps
@10
1B
Neck Curl
2 Sets
60 Reps
@9
2A
Bench Press (Dumbbell)
2 Sets
10 Reps
@10
2B
Barbell Row
2 Sets
10 Reps
@9.5
3A
AD Press
2 Sets
10 Reps
@9.5
3B
Pull-Up (Weighted)
2 Sets
8 Reps
@10
4
Powell Raise
2 Sets
15 Reps
@9.5
5
Farmer's Walk (Weighted)
2 Sets
AMRAP
@10
Day 2
1A
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
@10
1B
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
9 Reps
@10
2B
Pullover (Dumbbell)
2 Sets
12 Reps
@9.5
2C
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9.5
3A
Bench Press (Smith Machine)
2 Sets
8 Reps
@10
3B
Neck Curl
2 Sets
100 Reps
@9
4A
Rack Pull (Barbell)
2 Sets
6 Reps
@9
4B
Standing Calf Raise
2 Sets
50 Reps
@10
5
Meadow Row
2 Sets
12 Reps
@9.5