logo
BoostcampPNG

Get Big Muscles

by Hayden B.
2 athletes joined

Program Description

Get Big Muscles

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    150 minutes
  • Created
    Dec 12, 2024 03:10
  • Last Edited
    Jun 18, 2025 11:18

Summary

Unlock your potential with the "Get Big Muscles" program, a comprehensive 16-week journey designed for serious lifters. Committing just three days a week, you'll tackle a variety of exercises targeting all major muscle groups, from the powerful Stiff Leg Deadlift to the explosive Pull-Up. With a focus on progressive overload and AMRAP sets, this program maximizes muscle growth and strength. Equip yourself with a full gym and get ready to transform your physique and elevate your lifting game!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Stiff Leg Deadlift
1 Set
AMRAP
@10
2
Hack Squat
1 Set
AMRAP
@10
3
Hip Adductor (Machine)
1 Set
AMRAP
@10
4
Standing Calf Raise
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
1 Set
AMRAP
@10
6
Seated Overhead Press (Barbell)
1 Set
AMRAP
@10
7
JM Press (Smith Machine)
1 Set
AMRAP
@10
8
Chest Press (Machine)
1 Set
AMRAP
@10
9
Lateral Raise (Cable)
1 Set
AMRAP
@10
10
Tricep Extension (Cable)
1 Set
AMRAP
@10
11
Preacher Curl (Barbell)
2 Sets
AMRAP
@10
12
Chest Supported Row (Machine)
1 Set
AMRAP
@10
13
Lat Pulldown (Single Arm)
1 Set
AMRAP
@10
14
Pull-Up (Weighted)
1 Set
AMRAP
-
15
Cable Crunch
2 Sets
AMRAP
@10
Day 2
1
Lying Leg Curl
1 Set
AMRAP
@10
2
High Bar Squat (Barbell)
1 Set
AMRAP
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
1 Set
AMRAP
@10
5
Bench Press (Barbell)
1 Set
AMRAP
@10
6
Shoulder Press (Plate Loaded)
1 Set
AMRAP
@10
7
Dip (Weighted)
1 Set
AMRAP
@10
8
Incline Bench Press (Smith Machine)
1 Set
AMRAP
@10
9
Lateral Raise (Machine)
1 Set
AMRAP
@10
10
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
11
Face Away Cable Curl
2 Sets
AMRAP
@10
12
Bent Over Row (Barbell)
1 Set
AMRAP
@10
13
Lat Pulldown (Single Arm)
1 Set
AMRAP
@10
14
Lat Pulldown
1 Set
AMRAP
@10
15
Abs Crunch (Machine)
2 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
AMRAP
@10
2
Seated Military Press (Smith Machine)
1 Set
AMRAP
@10
3
Bench Press (Close Grip)
1 Set
AMRAP
@10
4
Incline Chest Press (Machine)
1 Set
AMRAP
@10
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
6
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@10
7
Bicep Curl (Machine)
2 Sets
AMRAP
@10
8
Seated Row (Cable)
1 Set
AMRAP
@10
9
Pull-Up (Neutral Grip, Weighted)
1 Set
AMRAP
@10
10
Wide Grip Lat Pulldown
1 Set
AMRAP
@10
11
Seated Hamstring Curl
1 Set
AMRAP
@10
12
Leg Press (45 Degrees)
1 Set
AMRAP
@10
13
Single Leg Quad Extension
1 Set
AMRAP
@10
14
Hip Adductor (Machine)
1 Set
AMRAP
@10
15
Straight Leg Calf Raise
1 Set
AMRAP
@10
16
Abs Crunch (Machine)
2 Sets
AMRAP
@10