logo
BoostcampPNG

Monke mode

by Bri
4 athletes joined

Program Description

Focus on back and arms

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 20, 2024 08:53
  • Last Edited
    Aug 02, 2024 01:37
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 10
RPE 7.5
2
Lat Pulldown
3
5-8 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 10
RPE 7.5
2
Lat Pulldown
3
5-8 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 10
RPE 7.5
2
Lat Pulldown
3
5-8 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 10
RPE 7.5
2
Lat Pulldown
3
5-8 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 10
RPE 7.5
2
Lat Pulldown
3
5-8 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 10
RPE 7.5
2
Lat Pulldown
3
5-8 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 10
RPE 7.5
2
Lat Pulldown
3
5-8 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
2
5-8 reps
5-8 reps
5-8 reps
RPE 9
RPE 10
RPE 7.5
2
Lat Pulldown
3
5-8 reps
RPE 10
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Bicep Curl (Barbell)
3
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 10
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Dip (Weighted)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 10
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Dip (Weighted)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 10
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Dip (Weighted)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 10
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Dip (Weighted)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 10
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Dip (Weighted)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 10
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Dip (Weighted)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 10
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Dip (Weighted)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 8.5
RPE 10
RPE 8
2
Seated Shoulder Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 10
RPE 9
3
Push Up
3
AMRAP
RPE 10
4
Lateral Raise (Dumbbell)
4
8-15 reps
RPE 10
5
Dip (Weighted)
1
2
5-12 reps
5-12 reps
RPE 9
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 9
3
Decline Crunch (Weighted)
4
1
8-15 reps
8-15 reps
RPE 10
RPE 9.5
4
Leg Extension
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 9
3
Decline Crunch (Weighted)
4
1
8-15 reps
8-15 reps
RPE 10
RPE 9.5
4
Leg Extension
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 9
3
Decline Crunch (Weighted)
4
1
8-15 reps
8-15 reps
RPE 10
RPE 9.5
4
Leg Extension
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 9
3
Decline Crunch (Weighted)
4
1
8-15 reps
8-15 reps
RPE 10
RPE 9.5
4
Leg Extension
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 9
3
Decline Crunch (Weighted)
4
1
8-15 reps
8-15 reps
RPE 10
RPE 9.5
4
Leg Extension
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 9
3
Decline Crunch (Weighted)
4
1
8-15 reps
8-15 reps
RPE 10
RPE 9.5
4
Leg Extension
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 9
3
Decline Crunch (Weighted)
4
1
8-15 reps
8-15 reps
RPE 10
RPE 9.5
4
Leg Extension
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
2
High Bar Squat (Barbell)
3
6-10 reps
RPE 9
3
Decline Crunch (Weighted)
4
1
8-15 reps
8-15 reps
RPE 10
RPE 9.5
4
Leg Extension
2
AMRAP
RPE 10
5
Seated Hamstring Curl
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
AMRAP
AMRAP
RPE 9.5
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
5
Lat Pulldown (Close Grip)
1
2
6-12 reps
6-12 reps
RPE 10
RPE 9
6
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
7
Bicep Curl (Cable)
2
8-12 reps
RPE 10
8
Incline Tricep Extension (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
3
French Press
3
8-15 reps
RPE 9
4
Hammer Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 9
5
Lateral Raise (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 9
6
Seated Hamstring Curl
2
6-12 reps
RPE 10
7
Leg Extension
1
AMRAP
RPE 10
8
Cable Crunch
1
2
AMRAP
AMRAP
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
3
French Press
3
8-15 reps
RPE 9
4
Hammer Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 9
5
Lateral Raise (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 9
6
Seated Hamstring Curl
2
6-12 reps
RPE 10
7
Leg Extension
1
AMRAP
RPE 10
8
Cable Crunch
1
2
AMRAP
AMRAP
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
3
French Press
3
8-15 reps
RPE 9
4
Hammer Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 9
5
Lateral Raise (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 9
6
Seated Hamstring Curl
2
6-12 reps
RPE 10
7
Leg Extension
1
AMRAP
RPE 10
8
Cable Crunch
1
2
AMRAP
AMRAP
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
3
French Press
3
8-15 reps
RPE 9
4
Hammer Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 9
5
Lateral Raise (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 9
6
Seated Hamstring Curl
2
6-12 reps
RPE 10
7
Leg Extension
1
AMRAP
RPE 10
8
Cable Crunch
1
2
AMRAP
AMRAP
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
3
French Press
3
8-15 reps
RPE 9
4
Hammer Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 9
5
Lateral Raise (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 9
6
Seated Hamstring Curl
2
6-12 reps
RPE 10
7
Leg Extension
1
AMRAP
RPE 10
8
Cable Crunch
1
2
AMRAP
AMRAP
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
3
French Press
3
8-15 reps
RPE 9
4
Hammer Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 9
5
Lateral Raise (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 9
6
Seated Hamstring Curl
2
6-12 reps
RPE 10
7
Leg Extension
1
AMRAP
RPE 10
8
Cable Crunch
1
2
AMRAP
AMRAP
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
3
French Press
3
8-15 reps
RPE 9
4
Hammer Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 9
5
Lateral Raise (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 9
6
Seated Hamstring Curl
2
6-12 reps
RPE 10
7
Leg Extension
1
AMRAP
RPE 10
8
Cable Crunch
1
2
AMRAP
AMRAP
RPE 10
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
2
8-12 reps
8-12 reps
RPE 10
RPE 9
2
Preacher Curl (Barbell)
3
8-12 reps
RPE 9
3
French Press
3
8-15 reps
RPE 9
4
Hammer Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 9
5
Lateral Raise (Dumbbell)
1
2
AMRAP
AMRAP
RPE 10
RPE 9
6
Seated Hamstring Curl
2
6-12 reps
RPE 10
7
Leg Extension
1
AMRAP
RPE 10
8
Cable Crunch
1
2
AMRAP
AMRAP
RPE 10
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
5-8 Reps
5-8 Reps
5-8 Reps
@9
@10
@7.5
2
Lat Pulldown
3 Sets
5-8 Reps
@10
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Bicep Curl (Barbell)
3 Sets
6-10 Reps
@10
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@8.5
@10
@8
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
@9
3
Push Up
3 Sets
AMRAP
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
@10
5
Dip (Weighted)
1 Set
2 Sets
5-12 Reps
5-12 Reps
@9
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
2
High Bar Squat (Barbell)
3 Sets
6-10 Reps
@9
3
Decline Crunch (Weighted)
4 Sets
1 Set
8-15 Reps
8-15 Reps
@10
@9.5
4
Leg Extension
2 Sets
AMRAP
@10
5
Seated Hamstring Curl
2 Sets
AMRAP
@10
Day 4
1
Bent Over Row (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9.5
@9
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@9
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@9
5
Lat Pulldown (Close Grip)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@10
@9
6
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
7
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
8
Incline Tricep Extension (Dumbbell)
2 Sets
8-12 Reps
@10
Day 5
1
Tricep Pushdown (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@10
@9
2
Preacher Curl (Barbell)
3 Sets
8-12 Reps
@9
3
French Press
3 Sets
8-15 Reps
@9
4
Hammer Curl
1 Set
1 Set
AMRAP
AMRAP
@10
@9
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
AMRAP
AMRAP
@10
@9
6
Seated Hamstring Curl
2 Sets
6-12 Reps
@10
7
Leg Extension
1 Set
AMRAP
@10
8
Cable Crunch
1 Set
2 Sets
AMRAP
AMRAP
@10
@9.5