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Robert Gets Ripped

by Zach D.

Program Description

Introductory program to build a base strength. This program will increase size and strength and should be a good baseline to jump up to something more advanced afterwards.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 17, 2024 12:15
  • Last Edited
    Jun 18, 2025 08:05

Summary

Transform your physique with "Robert Gets Ripped," a focused 12-week program designed for serious lifters. Train three days a week with expertly crafted workouts targeting legs, chest, shoulders, and arms. Each session combines compound lifts and isolation exercises to maximize muscle growth and definition. With a mix of machines and free weights, you'll build strength while sculpting a leaner, more defined body. Get ready to push your limits and unveil your best self!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Decline Crunch
3
AMRAP
RPE 10
5B
Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Decline Crunch
3
AMRAP
RPE 10
5B
Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Decline Crunch
3
AMRAP
RPE 10
5B
Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Decline Crunch
3
AMRAP
RPE 10
5B
Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Decline Crunch
3
AMRAP
RPE 10
5B
Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Hamstring Curl
3
8-12 reps
RPE 8
3
Leg Extension
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
12-15 reps
RPE 8
5A
Decline Crunch
3
AMRAP
RPE 10
5B
Plank
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Back Extension
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 9
6A
Cable Crunch
3
AMRAP
RPE 10
6B
Hollow Hold
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Back Extension
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 9
6A
Cable Crunch
3
AMRAP
RPE 10
6B
Hollow Hold
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Back Extension
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 9
6A
Cable Crunch
3
AMRAP
RPE 10
6B
Hollow Hold
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Back Extension
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 9
6A
Cable Crunch
3
AMRAP
RPE 10
6B
Hollow Hold
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Back Extension
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 9
6A
Cable Crunch
3
AMRAP
RPE 10
6B
Hollow Hold
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Back Extension
3
8-12 reps
RPE 8
3
Leg Press
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
12-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
10-20 reps
RPE 9
6A
Cable Crunch
3
AMRAP
RPE 10
6B
Hollow Hold
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Hammer Curl
3
5-10 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
21s (EZ Bar)
2
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Hammer Curl
3
5-10 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
21s (EZ Bar)
2
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Hammer Curl
3
5-10 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
21s (EZ Bar)
2
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Hammer Curl
3
5-10 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
21s (EZ Bar)
2
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Hammer Curl
3
5-10 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
21s (EZ Bar)
2
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
3
Shoulder Press (Machine)
3
8-12 reps
RPE 8
4
Hammer Curl
3
5-10 reps
RPE 8
5
Chest Fly (Machine)
3
8-12 reps
RPE 8
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8
7
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
8
21s (EZ Bar)
2
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Bicep Curl (Machine)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
6
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Bicep Curl (Machine)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
6
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Bicep Curl (Machine)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
6
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Bicep Curl (Machine)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
6
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Bicep Curl (Machine)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
6
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Bicep Curl (Machine)
3
8-12 reps
RPE 8
3
Standing Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Bicep Curl (Cable)
3
8-12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
6
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 8
7
Face Pull
3
12-15 reps
RPE 8
8
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
6
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
6
Triceps Kickback (cable)
6
12-15 reps
RPE 9
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
6
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
6
Triceps Kickback (cable)
6
12-15 reps
RPE 9
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
6
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
6
Triceps Kickback (cable)
6
12-15 reps
RPE 9
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
6
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
6
Triceps Kickback (cable)
6
12-15 reps
RPE 9
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
6
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
6
Triceps Kickback (cable)
6
12-15 reps
RPE 9
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
2
6
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
5
Chest Supported Row (Machine)
3
8-12 reps
RPE 8
6
Triceps Kickback (cable)
6
12-15 reps
RPE 9
7A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
7B
Ab Wheel
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pull-Up (Assisted)
3
5-10 reps
RPE 8
5
Push Up
3
AMRAP
-
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7A
Decline Crunch (Weighted)
3
AMRAP
RPE 10
7B
Russian Twist
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pull-Up (Assisted)
3
5-10 reps
RPE 8
5
Push Up
3
AMRAP
-
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7A
Decline Crunch (Weighted)
3
AMRAP
RPE 10
7B
Russian Twist
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pull-Up (Assisted)
3
5-10 reps
RPE 8
5
Push Up
3
AMRAP
-
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7A
Decline Crunch (Weighted)
3
AMRAP
RPE 10
7B
Russian Twist
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pull-Up (Assisted)
3
5-10 reps
RPE 8
5
Push Up
3
AMRAP
-
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7A
Decline Crunch (Weighted)
3
AMRAP
RPE 10
7B
Russian Twist
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pull-Up (Assisted)
3
5-10 reps
RPE 8
5
Push Up
3
AMRAP
-
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7A
Decline Crunch (Weighted)
3
AMRAP
RPE 10
7B
Russian Twist
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
3
5-10 reps
8-12 reps
RPE 5
RPE 8
2
Tricep Extension (Cable)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pull-Up (Assisted)
3
5-10 reps
RPE 8
5
Push Up
3
AMRAP
-
6
Seated Row (Cable)
3
8-12 reps
RPE 8
7A
Decline Crunch (Weighted)
3
AMRAP
RPE 10
7B
Russian Twist
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
3 Sets
5-10 Reps
8-12 Reps
@5
@8
2
Hamstring Curl
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
8-12 Reps
@8
4
Standing Calf Raise
3 Sets
12-15 Reps
@8
5A
Decline Crunch
3 Sets
AMRAP
@10
5B
Plank
3 Sets
AMRAP
@10
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
5-10 Reps
8-12 Reps
@5
@8
2
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8
3
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
4
Hammer Curl
3 Sets
5-10 Reps
@8
5
Chest Fly (Machine)
3 Sets
8-12 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@8
7
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@9
8
21s (EZ Bar)
2 Sets
21 Reps
@10
Day 3
1
Single Arm Row (Dumbbell)
2 Sets
6 Sets
5-10 Reps
8-12 Reps
@5
@8
2
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
@8
6
Triceps Kickback (cable)
6 Sets
12-15 Reps
@9
7A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
7B
Ab Wheel
3 Sets
AMRAP
@10