Program Description
This program is set up as a double feature everyday. You’ll be attacking two different muscles everyday with one rest day. I tried to set the program up so that you’ll experience very little pain and or discomfort the day after training for any specific workout. Of course you’ll have to adjust your caloric intake into a surplus in order to put on size while training. I base it off of master chief due to his dynamic nature. Very strong, fast and overall athletic. So in short form he is a jack of all trades which is a the overall goal for this program.
Program Overview
- LevelIntermediate, Advanced
- GoalBodyweight Fitness, Muscle & Sculpting, Athletics
- EquipmentGarage Gym
- Program Length8 weeks
- Time Per Workout40 minutes
- CreatedFeb 12, 2025 04:51
- Last EditedApr 15, 2025 12:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2
French Press
3
10-12 reps
RPE 9
3
Push Up
4
25+ reps
RPE 9.5
4
Dip (Bodyweight)
4
20+ reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 10
2
Upright Row (Dumbbell)
4
AMRAP
RPE 9
3
Preacher Curl (Dumbbell)
3
8-10 reps
RPE 9.5
4
Pull-Up (Bodyweight)
4
10+ reps
RPE 10
5
Reverse Bicep Curl (Dumbbell)
3
AMRAP
RPE 10
6
Bent Over Row (Dumbbell)
4
8-11 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
10-15 reps
RPE 9
2
Lunge (Dumbbell)
3
8-10 reps
RPE 9.5
3
Standing Calf Raise
4
AMRAP
RPE 10
4
Bulgarian Split Squat (Dumbbell)
4
10+ reps
RPE 10
5A
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5B
French Press
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
8-10 Reps
@10
2
French Press3 Sets
10-12 Reps
@9
3
Push Up4 Sets
25+ Reps
@9.5
4
Dip (Bodyweight)4 Sets
20+ Reps
@10
5
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@10
6
Lateral Raise (Dumbbell)4 Sets
AMRAP
@10
Day 2
1
Bicep Curl (Dumbbell)4 Sets
8-10 Reps
@10
2
Upright Row (Dumbbell)4 Sets
AMRAP
@9
3
Preacher Curl (Dumbbell)3 Sets
8-10 Reps
@9.5
4
Pull-Up (Bodyweight)4 Sets
10+ Reps
@10
5
Reverse Bicep Curl (Dumbbell)3 Sets
AMRAP
@10
6
Bent Over Row (Dumbbell)4 Sets
8-11 Reps
@10
Day 3
1
Romanian Deadlift (Dumbbell)3 Sets
10-15 Reps
@9
2
Lunge (Dumbbell)3 Sets
8-10 Reps
@9.5
3
Standing Calf Raise4 Sets
AMRAP
@10
4
Bulgarian Split Squat (Dumbbell)4 Sets
10+ Reps
@10
5A
Lateral Raise (Dumbbell)3 Sets
AMRAP
@10
5B
French Press3 Sets
AMRAP
@10
Day 4
1
Bench Press (Dumbbell)3 Sets
8-10 Reps
@10
2
French Press3 Sets
10-12 Reps
@9
3
Push Up4 Sets
25+ Reps
@9.5
4
Dip (Bodyweight)4 Sets
20+ Reps
@10
5
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@10
6
Lateral Raise (Dumbbell)4 Sets
AMRAP
@10
Day 5
1
Bicep Curl (Dumbbell)4 Sets
8-10 Reps
@10
2
Upright Row (Dumbbell)4 Sets
AMRAP
@9
3
Preacher Curl (Dumbbell)3 Sets
8-10 Reps
@9.5
4
Pull-Up (Bodyweight)4 Sets
10+ Reps
@10
5
Reverse Bicep Curl (Dumbbell)3 Sets
AMRAP
@10
6
Bent Over Row (Dumbbell)4 Sets
8-11 Reps
@10
Day 6
1
Romanian Deadlift (Dumbbell)3 Sets
10-15 Reps
@9
2
Lunge (Dumbbell)3 Sets
8-10 Reps
@9.5
3
Standing Calf Raise4 Sets
AMRAP
@10
4
Bulgarian Split Squat (Dumbbell)4 Sets
10+ Reps
@10
5A
Lateral Raise (Dumbbell)3 Sets
AMRAP
@10
5B
French Press3 Sets
AMRAP
@10
Day 7
1
Rest1 Set
AMRAP
@10