logo
BoostcampPNG

Metal Chipping Program

by null

Program Description

👑You Must Finish All Of The Rep Range Before Moving Up👑 To Do Less Sets But Work Your Butt Off 3 Minutes Rest For Bench + Squat 2 Minutes Rest For Accessories 1 Minutes Rest For Smaller Muscles

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 04, 2025 10:51
  • Last Edited
    Oct 05, 2025 01:39
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Triceps
8.4%
Biceps
8.2%
Glutes
8.2%
Lats
7.6%
Hamstrings
7.4%
Quadriceps
7.1%
Chest
6.8%
Abs
6.5%
Front Delts
6.5%
Middle Delts
6%
Rear Delts
5.3%
Calves
4.1%
Lower Back
2.7%
Forearms
2.7%
Adductors
0.8%
Abductors
0.3%
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
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)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
4-8 reps
RPE 10
2
Seated Row (Cable)
2
4-8 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4
Hammer Curl (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Squat (Barbell)
2
4-8 reps
RPE 10
7
Romanian Deadlift (Trap Bar)
2
4-8 reps
RPE 10
8
Standing Calf Raise
2
8-12 reps
RPE 10
9
Pull-Up (Weighted)
2
6-10 reps
RPE 10
10
Wood Chop
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
4
Lateral Raise (Cable)
3
10-15 reps
RPE 10
5
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Leg Press
2
6-10 reps
RPE 10
8
Lying Leg Curl
2
8-12 reps
RPE 10
9
Seated Calf Raise
2
10-15 reps
RPE 10
10
Reverse Pec Deck
2
10-15 reps
RPE 10
11
Ab Wheel
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
4-8 reps
RPE 10
2
Lat Pulldown
3
6-10 reps
RPE 10
3
Face Pull
2
10-15 reps
RPE 10
4
Bicep Curl (Cable)
2
8-12 reps
RPE 10
5
Skull Crusher (Dumbbell)
2
8-12 reps
RPE 10
6
Pendulum Squat
2
4-8 reps
RPE 10
7
Back Extension (Weighted)
2
8-12 reps
RPE 10
8
Shrug (Dumbbell)
2
8-12 reps
RPE 10
9
Wrist Curls
2
10-15 reps
RPE 10
10
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 10
RPE 10
2
Barbell Row
2
4-8 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
5
Decline Bench Press (Barbell)
2
4-8 reps
RPE 10
6
Lunge (Barbell)
2
6-10 reps
RPE 10
7
Single Leg Press
2
6-10 reps
RPE 10
8
Hip Thrust (Machine)
2
6-10 reps
RPE 10
9
Standing Calf Raise
2
8-12 reps
RPE 10
10
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
4-8 Reps
@10
2
Seated Row (Cable)
2 Sets
4-8 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
4
Hammer Curl (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Squat (Barbell)
2 Sets
4-8 Reps
@10
7
Romanian Deadlift (Trap Bar)
2 Sets
4-8 Reps
@10
8
Standing Calf Raise
2 Sets
8-12 Reps
@10
9
Pull-Up (Weighted)
2 Sets
6-10 Reps
@10
10
Wood Chop
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
2 Sets
4-8 Reps
@10
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
5
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Leg Press
2 Sets
6-10 Reps
@10
8
Lying Leg Curl
2 Sets
8-12 Reps
@10
9
Seated Calf Raise
2 Sets
10-15 Reps
@10
10
Reverse Pec Deck
2 Sets
10-15 Reps
@10
11
Ab Wheel
2 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
@10
2
Lat Pulldown
3 Sets
6-10 Reps
@10
3
Face Pull
2 Sets
10-15 Reps
@10
4
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
5
Skull Crusher (Dumbbell)
2 Sets
8-12 Reps
@10
6
Pendulum Squat
2 Sets
4-8 Reps
@10
7
Back Extension (Weighted)
2 Sets
8-12 Reps
@10
8
Shrug (Dumbbell)
2 Sets
8-12 Reps
@10
9
Wrist Curls
2 Sets
10-15 Reps
@10
10
Abs Crunch (Machine)
2 Sets
AMRAP
@10
Day 4
1
Incline Chest Fly (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@10
@10
2
Barbell Row
2 Sets
4-8 Reps
@10
3
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@10
4
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
5
Decline Bench Press (Barbell)
2 Sets
4-8 Reps
@10
6
Lunge (Barbell)
2 Sets
6-10 Reps
@10
7
Single Leg Press
2 Sets
6-10 Reps
@10
8
Hip Thrust (Machine)
2 Sets
6-10 Reps
@10
9
Standing Calf Raise
2 Sets
8-12 Reps
@10
10
Hanging Leg Raise
2 Sets
AMRAP
@10