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Monke mode

by Bri
5 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
    Jun 18, 2025 08:15

Summary

Unleash your inner beast with the Monke Mode program, an 8-week journey designed to sculpt your back and arms while building overall strength. This intense, 5-day-a-week regimen focuses on compound lifts like the Bent Over Row and Bench Press, complemented by targeted accessory work to maximize muscle engagement. Perfect for those with a garage gym setup, you’ll push your limits and see real gains as you embrace the challenge. Get ready to transform your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Lats
11.8%
Biceps
10.9%
Front Delts
9.6%
Middle Delts
9.5%
Upper Back
9.1%
Chest
8.6%
Abs
6.9%
Hamstrings
6.2%
Quadriceps
4.3%
Glutes
3%
Lower Back
2%
Forearms
1.3%
Rear Delts
1.3%
Adductors
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
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