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ABC Split

by Matthew H.

Program Description

Do 2-3 warm up sets prior to the 1 all out working set. Push yourself! Focus mainly on slow, controlled reps. NOT just purely moving heavy weight for target rep range. Aim for a 4-1-4 cadence. 4sec up/down, 1sec pause at top/bottom, 4 sec up/down. Rep ranges are arbitrary. Try to find a weight that will be adequate to hit failure in those ranges. If you find the weight is too light or heavy, don't sweat it. Just hit failure with that slow tempo then alter it next time. 1-3 days rest between days depending on your recovery ability. LISTEN TO YOUR BODY! Sleep and eat adequately and you'll see gains like crazy! LET'S GET AFTER IT!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 10, 2025 04:32
  • Last Edited
    Jul 11, 2025 07:51

Summary

The ABC Split program is an 18-week strength training journey designed for those looking to build muscle and enhance overall fitness. Training three days a week, you'll focus on specific muscle groups each session—chest and triceps, back and biceps, and legs with abs—ensuring balanced development and recovery. With a mix of barbell and dumbbell exercises, this program is perfect for lifters ready to push their limits in a garage gym setting. Get ready to transform your physique and unleash your strength!
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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
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
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
3
Overhead Press (Barbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
5
Bench Press (Close Grip)
1
6-10 reps
RPE 10
6
Skull Crusher
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
2
Underhand Lat Pulldown
1
8-12 reps
RPE 10
3
Seated Row (Cable)
1
8-12 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 10
5
Shrug (Barbell)
1
6-10 reps
RPE 10
6
Bicep Curl (Barbell)
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
8-12 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Curl
1
8-12 reps
RPE 10
4
Standing Calf Raise
1
8-12 reps
RPE 10
5
Abs Crunch (Bodyweight)
1
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
3
Overhead Press (Barbell)
1 Set
6-10 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
5
Bench Press (Close Grip)
1 Set
6-10 Reps
@10
6
Skull Crusher
1 Set
8-12 Reps
-
Day 2
1
Bent Over Row (Barbell)
1 Set
6-10 Reps
@10
2
Underhand Lat Pulldown
1 Set
8-12 Reps
@10
3
Seated Row (Cable)
1 Set
8-12 Reps
@10
4
Rear Delt Fly (Dumbbell)
1 Set
8-12 Reps
@10
5
Shrug (Barbell)
1 Set
6-10 Reps
@10
6
Bicep Curl (Barbell)
1 Set
8-12 Reps
@10
Day 3
1
Leg Extension
1 Set
8-12 Reps
@10
2
Squat (Barbell)
1 Set
6-10 Reps
@10
3
Leg Curl
1 Set
8-12 Reps
@10
4
Standing Calf Raise
1 Set
8-12 Reps
@10
5
Abs Crunch (Bodyweight)
1 Set
AMRAP
@10