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Full Body Push/Pull

by Chris V.

Program Description

A bit of a hidden gem of a split that hardly anyone talks about, this program combines some of the advantages of Upper/Lower splits and Full Body splits. There is plenty of time to recover from sessions and you get to train some of your favorite muscles in each session and you never have to do another full leg workout again!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 11, 2026 04:32
  • Last Edited
    Jan 17, 2026 04:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.3%
Chest
11.1%
Front Delts
10.3%
Biceps
8.7%
Hamstrings
7.9%
Upper Back
7.9%
Forearms
7.1%
Quadriceps
6.3%
Rear Delts
5.6%
Lats
5.6%
Middle Delts
4.8%
Glutes
4.8%
Abs
2.4%
Calves
1.6%
Adductors
0.8%
Lower Back
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lying Side Lateral Raise
2
10-15 reps
RPE 8-10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 8-10
2B
Standing Calf Raise
2
10-15 reps
RPE 8-10
3A
JM Press
2
8-12 reps
RPE 8-10
3B
Pistol Squat
2
5-8 reps
RPE 8-10
4A
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
10-15 reps
RPE 8-10
2A
Seated Row (Cable)
2
8-12 reps
RPE 8-10
2B
Reverse Wrist Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2C
Wrist Extension (Dumbbell)
2
10-15 reps
RPE 8-10
3A
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 8-10
3B
Lying Leg Curl
2
8-12 reps
RPE 8-10
4A
Standing Pullover (Cable)
2
10-15 reps
RPE 8-10
4B
Lying Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
2
5-8 reps
RPE 8-10
1B
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 8-10
2A
Overhead Extension (EZ Bar)
2
8-12 reps
RPE 8-10
2B
Squat (Barbell)
2
4-6 reps
RPE 8-10
3A
Seated Overhead Press (Barbell)
2
8-12 reps
RPE 8-10
3B
Leg Extension
2
10-15 reps
RPE 8-10
4A
Skull Crusher (Dumbbell)
2
10-15 reps
RPE 8-10
4B
Deficit Push Up
2
AMRAP
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
2
5-8 reps
RPE 8-10
1B
Lying Rear Lateral Raise
2
15-20 reps
RPE 8-10
2A
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8-10
2B
Lying Leg Curl
2
10-15 reps
RPE 8-10
3A
Preacher Curl (Dumbbell)
2
10-15 reps
RPE 8-10
3B
Romanian Deadlift (Barbell)
2
4-6 reps
RPE 8-10
4A
Face Pull
2
10-15 reps
RPE 8-10
4B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
Week 1
1 / 18 Weeks
Day 1
1A
Bench Press (Barbell)
2 Sets
5-8 Reps
@8-10
1B
Lying Side Lateral Raise
2 Sets
10-15 Reps
@8-10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@8-10
2B
Standing Calf Raise
2 Sets
10-15 Reps
@8-10
3A
JM Press
2 Sets
8-12 Reps
@8-10
3B
Pistol Squat
2 Sets
5-8 Reps
@8-10
4A
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@8-10
4B
Tricep Extension (Cable)
2 Sets
10-15 Reps
@8-10
Day 2
1A
Pull-Up (Weighted)
2 Sets
5-8 Reps
@8-10
1B
Lying Rear Lateral Raise
2 Sets
10-15 Reps
@8-10
2A
Seated Row (Cable)
2 Sets
8-12 Reps
@8-10
2B
Reverse Wrist Curl (Dumbbell)
2 Sets
10-15 Reps
@8-10
2C
Wrist Extension (Dumbbell)
2 Sets
10-15 Reps
@8-10
3A
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@8-10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@8-10
4A
Standing Pullover (Cable)
2 Sets
10-15 Reps
@8-10
4B
Lying Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8-10
Day 3
1A
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@8-10
1B
Lateral Raise (Dumbbell)
2 Sets
15-20 Reps
@8-10
2A
Overhead Extension (EZ Bar)
2 Sets
8-12 Reps
@8-10
2B
Squat (Barbell)
2 Sets
4-6 Reps
@8-10
3A
Seated Overhead Press (Barbell)
2 Sets
8-12 Reps
@8-10
3B
Leg Extension
2 Sets
10-15 Reps
@8-10
4A
Skull Crusher (Dumbbell)
2 Sets
10-15 Reps
@8-10
4B
Deficit Push Up
2 Sets
AMRAP
@8-10
Day 4
1A
Chin-Up (Weighted)
2 Sets
5-8 Reps
@8-10
1B
Lying Rear Lateral Raise
2 Sets
15-20 Reps
@8-10
2A
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8-10
2B
Lying Leg Curl
2 Sets
10-15 Reps
@8-10
3A
Preacher Curl (Dumbbell)
2 Sets
10-15 Reps
@8-10
3B
Romanian Deadlift (Barbell)
2 Sets
4-6 Reps
@8-10
4A
Face Pull
2 Sets
10-15 Reps
@8-10
4B
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8-10