logo
BoostcampPNG

Ripped Minimalist

by Charlie Bullock
1 athletes joined

Program Description

Transform your physique with the Ripped Minimalist program, a focused 12-week journey designed for intermediate lifters. Committing just three days a week, you'll engage in 60-minute sessions that maximize muscle growth while minimizing unnecessary complexity. Utilizing a full gym, this program emphasizes effective strength training techniques to help you carve out a lean, powerful body. Get ready to elevate your training and achieve the results you've always wanted!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 06, 2026 04:46
  • Last Edited
    Apr 06, 2026 04:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.5%
Upper Back
12.5%
Front Delts
11.2%
Middle Delts
9.9%
Hamstrings
7.9%
Quadriceps
7.9%
Biceps
7.2%
Chest
6.6%
Lats
6.6%
Abs
3.9%
Glutes
3.9%
Calves
3.9%
Rear Delts
2%
Forearms
2%
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
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
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
4-6 reps
6-8 reps
8-10 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Seated Row (Cable)
3
8-12 reps
RPE 8-9
3
Lateral Raise (Machine)
3
8-12 reps
RPE 9-10
4
Preacher Curl (Machine)
3
8-12 reps
RPE 9-10
5
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 8-9
6
Hanging Toes To Bar
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
RPE 9-10
2
Leg Extension
3
8-12 reps
RPE 9-10
3
Pendulum Squat
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Standing Calf Raise
3
8-12 reps
RPE 9-10
5
Kelso Shrug (Chest Supported)
3
10-15 reps
RPE 9-10
6
Cable Crunch
1
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 8-9
RPE 8-9
RPE 8-9
2
Pull-Up (Weighted)
1
4-6 reps
RPE 8-9
3
Chin-Up (Bodyweight)
1
AMRAP
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 9-10
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 9-10
6
Seated Bayesian Curl
3
8-12 reps
RPE 9-10
7
Windshield Wipers
1
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
4-6 Reps
6-8 Reps
8-10 Reps
@8-9
@8-9
@8-9
2
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8-9
@8-9
@8-9
3
Lateral Raise (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
4
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
6
Hanging Toes To Bar
1 Set
AMRAP
@10
Day 2
1
Leg Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
2
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
3
Pendulum Squat
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8-9
@8-9
@8-9
4
Standing Calf Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
5
Kelso Shrug (Chest Supported)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
6
Cable Crunch
1 Set
10-15 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@8-9
@8-9
@8-9
2
Pull-Up (Weighted)
1 Set
4-6 Reps
@8-9
3
Chin-Up (Bodyweight)
1 Set
AMRAP
@10
4
Pec Deck (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9-10
@9-10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
6
Seated Bayesian Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9-10
@9-10
@9-10
7
Windshield Wipers
1 Set
AMRAP
@10