Program Description
Weighted calisthenics and weights hypertrophy program for bigger arms, back and shoulders.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedApr 20, 2024 08:11
- Last EditedJun 18, 2025 10:10
Summary
**Obsessed: Hybrid Calisthenics Program**
Transform your body in just 12 weeks with this dynamic 4-day hybrid calisthenics program designed for all fitness levels. Each session focuses on building strength and endurance through a blend of bodyweight exercises and traditional weightlifting, ensuring you sculpt a balanced physique. Expect to tackle challenging supersets that target every muscle group, from explosive pull-ups to intense leg curls, all within a supportive gym environment. Get ready to push your limits and achieve your fitness goals with Obsessed!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Pull-Up (Weighted)3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)2 Sets
AMRAP
@10
2B
Single Arm Pushdown2 Sets
6-10 Reps
@10
3A
Ring Push Up3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)2 Sets
7-10 Reps
@10
4B
Leg Curl2 Sets
10-15 Reps
@10
5A
Hack Squat2 Sets
6-8 Reps
@10
5B
Neck Extension3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@10
1B
Neck Curl3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)2 Sets
8-12 Reps
@10
2B
Standing Calf Raise3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart3 Sets
5-15 Reps
@10
4B
Inverted Row3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover3 Sets
8-12 Reps
@10
5B
Wrist Curls3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
@10
2B
Fat grip chinups2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)2 Sets
10-15 Reps
@10
5A
Leg Curl2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)2 Sets
6-10 Reps
@10
1B
Neck Curl4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)2 Sets
6-10 Reps
@10
2B
Standing Calf Raise3 Sets
10-15 Reps
@10
3A
JM Press2 Sets
8-12 Reps
@10
3B
Lu raises2 Sets
10-15 Reps
@10
4A
Preacher hammer curl3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@10
5B
Hanging Leg Raise3 Sets
8-12 Reps
@10
5C
Wrist Curls3 Sets
10-15 Reps
@10