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BoostcampPNG

Eagle Speed Phase 2

by Amadeo Z.

Program Description

Bench Pressing ! Pull Ups Heavier Faster Sprints Leaner Waist Visible upper abs High tolerance for Sports

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting, Bodyweight Fitness, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 24, 2025 10:50
  • Last Edited
    Feb 15, 2026 01:01
Muscle Engagement
Front
Back
MuscleSet
Abs
14.1%
Hamstrings
9.9%
Upper Back
8.8%
Triceps
8.5%
Glutes
8.3%
Lats
7.9%
Front Delts
7.9%
Quadriceps
7.5%
Chest
6.8%
Biceps
4.6%
Rear Delts
4.4%
Adductors
3%
Lower Back
2.7%
Middle Delts
2.2%
Calves
1.6%
Forearms
0.8%
Cardio
0.5%
Other
0.5%
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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
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 7
RPE 7
RPE 7
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 7
-
6
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 7
-
7A
Ab Wheel
3
20 reps
-
7B
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
1
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
6 reps
6 reps
5 reps
RPE 8
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
2
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
3
20 reps
-
7B
Russian Twist (Dumbbell)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7
RPE 7
RPE 7
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 7
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 7
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
1
1
1
7 reps
5 reps
3 reps
-
-
-
2
Squat (Barbell)
1
1
2
7 reps
5 reps
3 reps
RPE 7.5
RPE 7.5
RPE 8
3
Band Pull Apart
3
25 reps
-
4
Bench Press (Barbell)
1
1
1
2
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1
2
6 reps
6 reps
RPE 8
-
6
Chest Supported Row (Machine)
1
3
8 reps
8 reps
RPE 8
-
7A
Ab Wheel
4
20 reps
-
7B
Russian Twist (Dumbbell)
4
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7
-
-
3
Pull-Up (Weighted)
1
2
6 reps
6 reps
RPE 7
-
4
Landmine Press
1
2
8 reps
8 reps
RPE 7
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
8 reps
6 reps
5 reps
RPE 7.5
-
-
3
Pull-Up (Weighted)
1
1
1
6 reps
6 reps
5 reps
RPE 8
-
-
4
Landmine Press
1
2
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 7
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 7
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 7.5
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Sit Up
1
1
1
40 reps
30 reps
25 reps
-
-
-
1B
Dynamic Side Plank
1
1
1
20 reps
15 reps
12 reps
-
-
-
2
Deadlift (Barbell)
1
1
1
1
8 reps
6 reps
5 reps
4 reps
RPE 8
-
-
-
3
Pull-Up (Weighted)
1
1
1
1
6 reps
6 reps
5 reps
4 reps
RPE 8
-
RPE 9
RPE 10
4
Landmine Press
1
3
8 reps
8 reps
RPE 8
-
5
Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
-
-
6
Hyperextension
1
1
1
20 reps
15 reps
12 reps
-
-
-
7
Straight Leg Calf Raise
2
1
15 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
9 reps
8 reps
RPE 7
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 7
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 7
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
3
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
40 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
3
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 7
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 7
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 7.5
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
2
10 reps
9 reps
8 reps
RPE 8
-
-
2
Incline Bench Press (Dumbbell)
1
1
2
8 reps
7 reps
6 reps
RPE 8
-
-
3
Single Arm Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8
-
-
4
Hip Adductor (Machine)
1
1
15 reps
15 reps
RPE 7
-
5
Hanging Leg Raise
4
10 reps
-
6
Wood Chop
1
1
1
15 reps
12 reps
10 reps
-
-
-
7
Cardio
1
25 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
40 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
1
15 reps
13 reps
12 reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3
15 reps
-
3
Bicep Curl (EZ Bar)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
12 reps
-
5
Bike Ergometer cardiovascular
1
50 mins
RPE 6
Week 1
1 / 14 Weeks
Day 2
1A
Sit Up
1 Set
1 Set
1 Set
40 Reps
30 Reps
25 Reps
-
-
-
1B
Dynamic Side Plank
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
5 Reps
4 Reps
@7.5
-
-
-
3
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
5 Reps
4 Reps
@8
-
-
-
4
Landmine Press
1 Set
3 Sets
8 Reps
8 Reps
@8
-
5
Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7.5
-
-
6
Hyperextension
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
-
-
-
7
Straight Leg Calf Raise
2 Sets
1 Set
15 Reps
12 Reps
-
-
Day 1
1
Jump Squat
1 Set
1 Set
1 Set
7 Reps
5 Reps
3 Reps
-
-
-
2
Squat (Barbell)
1 Set
1 Set
2 Sets
7 Reps
5 Reps
3 Reps
@7.5
@7.5
@7.5
3
Band Pull Apart
3 Sets
25 Reps
-
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
2 Sets
6 Reps
6 Reps
5 Reps
4 Reps
@8
-
-
-
5
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
-
6
Chest Supported Row (Machine)
1 Set
3 Sets
8 Reps
8 Reps
@8
-
7A
Ab Wheel
4 Sets
20 Reps
-
7B
Russian Twist (Dumbbell)
4 Sets
15 Reps
-
Day 3
1
High Row
1 Set
1 Set
2 Sets
10 Reps
9 Reps
8 Reps
@7.5
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
@8
-
-
3
Single Arm Row (Cable)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
15 Reps
15 Reps
@7
-
5
Hanging Leg Raise
4 Sets
10 Reps
-
6
Wood Chop
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
7
Cardio
1 Set
25 mins
@8
Day 4
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
15 Reps
13 Reps
12 Reps
-
-
-
2
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
12 Reps
-
5
Bike Ergometer cardiovascular
1 Set
50 mins
@6