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BoostcampPNG

Benevolent Shrine

by Tim C.

Program Description

Build as much muscle as possible while bulking with check in weekly. Monitoring weight, physique and strength changes.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 01, 2025 02:42
  • Last Edited
    Dec 01, 2025 03:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.3%
Chest
12.2%
Biceps
10.4%
Front Delts
10.2%
Middle Delts
9.4%
Upper Back
9%
Lats
9%
Hamstrings
5.1%
Quadriceps
4.3%
Abs
2.8%
Rear Delts
2.8%
Glutes
2%
Calves
2%
Adductors
2%
Lower Back
1.6%
Forearms
1.6%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-12 reps
RPE 8.5-10
2
Lateral Raise (Dumbbell)
1
1
15-25 reps
15-25 reps
RPE 9.5
RPE 10
3
Incline Curl (Dumbbell)
2
AMRAP
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-15 reps
RPE 9-10
5
Hammer Curl (Dumbbell)
2
AMRAP
RPE 10
6
Chest Fly (Machine)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-15 reps
RPE 8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2
8-15 reps
RPE 9.5
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 10
4
Seated Row (Cable)
2
10-15 reps
RPE 9
5
Tricep Pushdown (Cable)
2
AMRAP
RPE 10
6
Pullover (Dumbbell)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Standing Calf Raise
2
AMRAP
RPE 9
4
Leg Extension
2
AMRAP
RPE 9.5
5
Leg Curl
2
AMRAP
RPE 9.5
6
Hip Adductor (Machine)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 9
2
Bent Over Row (Barbell)
2
8-12 reps
RPE 8
3
Decline Crunch
2
AMRAP
RPE 9
4
Dip (Bodyweight)
2
AMRAP
RPE 8.5
5
High Row
2
8-12 reps
RPE 8.5
6
Chest Fly (Cable)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
8-15 reps
RPE 9
2
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 9
3
Overhead Tricep Extension (Dumbbell)
2
AMRAP
RPE 9
4
Lateral Raise (Cable)
2
AMRAP
RPE 9
5
Hammer Curl (Dumbbell)
2
8-15 reps
RPE 10
6
Tricep Pushdown (Cable)
2
10-20 reps
RPE 9
7
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
Week 1
1 / 18 Weeks
Day 2
1
Lat Pulldown
2 Sets
8-15 Reps
@8.5-9.5
2
Seated Shoulder Press (Dumbbell)
2 Sets
8-15 Reps
@9.5
3
Overhead Tricep Extension (Dumbbell)
2 Sets
AMRAP
@10
4
Seated Row (Cable)
2 Sets
10-15 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
AMRAP
@10
6
Pullover (Dumbbell)
2 Sets
AMRAP
@10
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
8-12 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
8-12 Reps
@8
3
Decline Crunch
2 Sets
AMRAP
@9
4
Dip (Bodyweight)
2 Sets
AMRAP
@8.5
5
High Row
2 Sets
8-12 Reps
@8.5
6
Chest Fly (Cable)
2 Sets
AMRAP
@10
Day 5
1
Shoulder Press (Machine)
2 Sets
8-15 Reps
@9
2
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@9
3
Overhead Tricep Extension (Dumbbell)
2 Sets
AMRAP
@9
4
Lateral Raise (Cable)
2 Sets
AMRAP
@9
5
Hammer Curl (Dumbbell)
2 Sets
8-15 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
@9
7
Rear Delt Fly (Machine)
2 Sets
AMRAP
@10
Day 1
1
Chest Press (Machine)
2 Sets
8-12 Reps
@8.5-10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
15-25 Reps
15-25 Reps
@9.5
@10
3
Incline Curl (Dumbbell)
2 Sets
AMRAP
@9
4
Incline Bench Press (Dumbbell)
2 Sets
8-15 Reps
@9-10
5
Hammer Curl (Dumbbell)
2 Sets
AMRAP
@10
6
Chest Fly (Machine)
2 Sets
10-15 Reps
@10
Day 3
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
3
Standing Calf Raise
2 Sets
AMRAP
@9
4
Leg Extension
2 Sets
AMRAP
@9.5
5
Leg Curl
2 Sets
AMRAP
@9.5
6
Hip Adductor (Machine)
2 Sets
AMRAP
@9