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RitFit Rampage

by Desmond D.

Program Description

Full Body training.

Program Overview

  • Level
    Novice, Intermediate, Beginner, Advanced
  • Goal
    Bodybuilding, Athletics, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 18, 2025 03:35
  • Last Edited
    Dec 09, 2025 03:00

Summary

Unleash your potential with the RitFit Rampage, a comprehensive 16-week program designed for serious lifters ready to push their limits. Committing to six days a week, you'll tackle full-body workouts that incorporate a mix of barbell exercises, supersets, and bodyweight movements to build strength and endurance. Each session is crafted to optimize your performance, featuring exercises like barbell squats, incline bench presses, and chin-ups, all aimed at sculpting your physique and boosting your power. Get ready to transform your training and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Front Delts
12.4%
Calves
10.3%
Abs
9.6%
Upper Back
9.5%
Lats
8.9%
Chest
8.7%
Biceps
8.5%
Middle Delts
5.8%
Forearms
2.8%
Quadriceps
2.2%
Glutes
2.2%
Hamstrings
2.2%
Adductors
0.7%
Rear Delts
0.7%
Lower Back
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
3
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
3
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
3
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
3
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
9
Chest Fly (Cable)
4
10-15 reps
RPE 8
10
Incline Cable Chest Press
4
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
6-8 reps
RPE 8
2A
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Close Grip Chin Up
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Wide Grip Pull-Up
4
AMRAP
RPE 8
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Bicep Curl (Barbell)
4
6-8 reps
RPE 8
7B
Bench Press (Close Grip)
4
6-8 reps
RPE 8
8A
Bicep Curl (Cable)
4
6-8 reps
RPE 8
8B
Overhead Tricep Extension (Cable)
4
6-8 reps
RPE 8
9
One Arm Lateral Raise (Cable)
4
12-15 reps
RPE 8
10
Lu Raise
4
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2A
Bench Press (Barbell)
4
6-8 reps
RPE 8
2B
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
3A
Chin-Up (Weighted)
4
6-8 reps
RPE 8
3B
Bench Press Reverse Grip
4
6-8 reps
RPE 8
4
Pull-Up (Weighted)
4
AMRAP
RPE 9
5
Seated Overhead Press (Barbell)
4
6-8 reps
RPE 8
6
Landmine Press
4
6-8 reps
RPE 8
7A
Incline Curl Cable
4
6-8 reps
RPE 8
7B
Skull Crusher (Barbell)
4
6-8 reps
RPE 8
8
Bicep Curl (Cable)
4
6-8 reps
RPE 8
9
V-Handle Tricep Pushdown (Cable)
4
6-8 reps
RPE 8
10
Seated Row (Cable)
4
6-8 reps
RPE 8
11
Lat Pulldown
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
10
10 reps
RPE 8
2
Seated Calf Raise
4
6-8 reps
RPE 8
3
Dragon Fly
4
AMRAP
RPE 9
4
Hanging Leg Raise
4
AMRAP
RPE 9
5
Cable Crunch
4
6-8 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2A
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
3A
Close Grip Chin Up
4 Sets
6-8 Reps
@8
3B
Bench Press Reverse Grip
4 Sets
6-8 Reps
@8
4
Wide Grip Pull-Up
4 Sets
AMRAP
@9
5
Seated Overhead Press (Barbell)
4 Sets
6-8 Reps
@8
6
Landmine Press
4 Sets
6-8 Reps
@8
7A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@8
7B
Bench Press (Close Grip)
3 Sets
6-8 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
6-8 Reps
@8
8B
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
@8
Day 2
1
Standing Calf Raise
10 Sets
10 Reps
@8
2
Seated Calf Raise
4 Sets
6-8 Reps
@8
3
Dragon Fly
4 Sets
AMRAP
@9
4
Hanging Leg Raise
4 Sets
AMRAP
@9
5
Cable Crunch
4 Sets
6-8 Reps
@8
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2A
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
3A
Close Grip Chin Up
4 Sets
6-8 Reps
@8
3B
Bench Press Reverse Grip
4 Sets
6-8 Reps
@8
4
Wide Grip Pull-Up
4 Sets
AMRAP
@9
5
Seated Overhead Press (Barbell)
4 Sets
6-8 Reps
@8
6
Landmine Press
4 Sets
6-8 Reps
@8
7A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@8
7B
Bench Press (Close Grip)
3 Sets
6-8 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
6-8 Reps
@8
8B
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
@8
Day 4
1
Standing Calf Raise
10 Sets
10 Reps
@8
2
Seated Calf Raise
4 Sets
6-8 Reps
@8
3
Dragon Fly
4 Sets
AMRAP
@9
4
Hanging Leg Raise
4 Sets
AMRAP
@9
5
Cable Crunch
4 Sets
6-8 Reps
@8
Day 5
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2A
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2B
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
3A
Close Grip Chin Up
4 Sets
6-8 Reps
@8
3B
Bench Press Reverse Grip
4 Sets
6-8 Reps
@8
4
Wide Grip Pull-Up
4 Sets
AMRAP
@9
5
Seated Overhead Press (Barbell)
4 Sets
6-8 Reps
@8
6
Landmine Press
4 Sets
6-8 Reps
@8
7A
Bicep Curl (Barbell)
3 Sets
6-8 Reps
@8
7B
Bench Press (Close Grip)
3 Sets
6-8 Reps
@8
8A
Bicep Curl (Cable)
3 Sets
6-8 Reps
@8
8B
Overhead Tricep Extension (Cable)
3 Sets
6-8 Reps
@8
Day 6
1
Standing Calf Raise
10 Sets
10 Reps
@8
2
Seated Calf Raise
4 Sets
6-8 Reps
@8
3
Dragon Fly
4 Sets
AMRAP
@9
4
Hanging Leg Raise
4 Sets
AMRAP
@9
5
Cable Crunch
4 Sets
6-8 Reps
@8