Program Description
Weighted calisthenics program with a split focus on strength and size. Full body training with pull-ups/chin-ups, dips, legs and accessories.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Powerbuilding, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedApr 05, 2025 08:20
- Last EditedApr 28, 2025 04:44
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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
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Chin-Up (Weighted)
4
5-7 reps
RPE 10
2B
Face Pull
4
10-15 reps
RPE 10
3A
Squat (Barbell)
4
5-7 reps
RPE 10
3B
Hanging Knee Raise
4
AMRAP
RPE 10
4A
JM Press
4
10-15 reps
RPE 10
4B
Preacher Curl (EZ Bar)
4
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
4
5-7 reps
RPE 8
1B
Hanging Knee Raise
4
AMRAP
RPE 8
2A
Lunge (Barbell)
4
5-7 reps
RPE 8
2B
Chest Press (Machine)
4
10-15 reps
RPE 8
3A
Rear Delt Row
4
10-15 reps
RPE 8
3B
Lu Raise
4
AMRAP
RPE 8
4A
Bench Press (Close Grip)
4
10-15 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
5-7 reps
RPE 10
1B
Calf Raise On Weighted Dip
4
AMRAP
RPE 10
2A
Pull-Up (Weighted)
4
5-7 reps
RPE 10
2B
Russian Twist (Dumbbell)
4
15-20 reps
RPE 10
3A
Romanian Deadlift (Barbell)
4
5-7 reps
RPE 10
3B
Lu Raise
4
AMRAP
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
4
10-15 reps
RPE 10
4B
Bicep Curl (Dumbbell)
4
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)4 Sets
5-7 Reps
@10
1B
Calf Raise On Weighted Dip4 Sets
AMRAP
@10
2A
Chin-Up (Weighted)4 Sets
5-7 Reps
@10
2B
Face Pull4 Sets
10-15 Reps
@10
3A
Squat (Barbell)4 Sets
5-7 Reps
@10
3B
Hanging Knee Raise4 Sets
AMRAP
@10
4A
JM Press4 Sets
10-15 Reps
@10
4B
Preacher Curl (EZ Bar)4 Sets
10-15 Reps
@10
Day 2
1A
Overhead Press (Barbell)4 Sets
5-7 Reps
@8
1B
Hanging Knee Raise4 Sets
AMRAP
@8
2A
Lunge (Barbell)4 Sets
5-7 Reps
@8
2B
Chest Press (Machine)4 Sets
10-15 Reps
@8
3A
Rear Delt Row4 Sets
10-15 Reps
@8
3B
Lu Raise4 Sets
AMRAP
@8
4A
Bench Press (Close Grip)4 Sets
10-15 Reps
@8
4B
Hammer Curl (Dumbbell)4 Sets
10-15 Reps
@8
Day 3
1A
Dip (Weighted)4 Sets
5-7 Reps
@10
1B
Calf Raise On Weighted Dip4 Sets
AMRAP
@10
2A
Pull-Up (Weighted)4 Sets
5-7 Reps
@10
2B
Russian Twist (Dumbbell)4 Sets
15-20 Reps
@10
3A
Romanian Deadlift (Barbell)4 Sets
5-7 Reps
@10
3B
Lu Raise4 Sets
AMRAP
@10
4A
Overhead Tricep Extension (Dumbbell)4 Sets
10-15 Reps
@10
4B
Bicep Curl (Dumbbell)4 Sets
10-15 Reps
@10