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BoostcampPNG

Phenom

by Callum D.
23 athletes joined

Program Description

This is a Arnold split and you may run it everyday if you want to! Inspired by GVS!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 01, 2024 06:17
  • Last Edited
    Jun 18, 2025 07:48

Summary

Unlock your potential with the Phenom program, a comprehensive 12-week journey designed to transform your physique and strength. Committing to six days a week, you'll engage in a mix of compound lifts and targeted exercises, ensuring balanced muscle development and enhanced performance. Each session incorporates supersets and varied intensity levels to keep your workouts challenging and effective. Whether you're looking to build muscle or increase endurance, this program will guide you every step of the way. Get ready to elevate your training and achieve your fitness goals!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
3
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
3 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10