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T/G summer split

by Gage Romanoskie
1 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 25, 2025 01:27
  • Last Edited
    Jul 10, 2025 01:18

Summary

Get ready to transform your physique with the T/G Summer Split, a dynamic 10-week program designed for serious lifters. Committing to five days a week, you'll alternate between targeted pull and leg workouts, focusing on building strength and muscle definition. Each session incorporates a variety of exercises, including barbell rows and squats, ensuring comprehensive development for your back and legs. Perfect for those looking to maximize their gains this summer, this program will push your limits and elevate your training routine.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6A
Floor Press (Barbell)
2
AMRAP
RPE 10
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6A
Floor Press (Barbell)
2
AMRAP
RPE 10
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6A
Floor Press (Barbell)
2
AMRAP
RPE 10
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6A
Floor Press (Barbell)
2
AMRAP
RPE 10
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6A
Floor Press (Barbell)
2
AMRAP
RPE 10
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6A
Floor Press (Barbell)
2
AMRAP
RPE 10
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6A
Floor Press (Barbell)
2
AMRAP
RPE 10
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6A
Floor Press (Barbell)
2
AMRAP
RPE 10
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6A
Floor Press (Barbell)
2
AMRAP
RPE 10
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
6A
Floor Press (Barbell)
2
AMRAP
RPE 10
6B
Skull Crusher (Barbell)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
10-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Face Pull
2
AMRAP
RPE 10
4
Shrug (Barbell)
2
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7A
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 10
7B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
10-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Face Pull
2
AMRAP
RPE 10
4
Shrug (Barbell)
2
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7A
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 10
7B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
10-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Face Pull
2
AMRAP
RPE 10
4
Shrug (Barbell)
2
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7A
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 10
7B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
10-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Face Pull
2
AMRAP
RPE 10
4
Shrug (Barbell)
2
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7A
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 10
7B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
10-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Face Pull
2
AMRAP
RPE 10
4
Shrug (Barbell)
2
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7A
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 10
7B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
10-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Face Pull
2
AMRAP
RPE 10
4
Shrug (Barbell)
2
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7A
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 10
7B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
10-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Face Pull
2
AMRAP
RPE 10
4
Shrug (Barbell)
2
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7A
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 10
7B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
10-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Face Pull
2
AMRAP
RPE 10
4
Shrug (Barbell)
2
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7A
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 10
7B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
10-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Face Pull
2
AMRAP
RPE 10
4
Shrug (Barbell)
2
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7A
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 10
7B
Wrist Curls
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Landmine Row
3
10-12 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 10
3
Face Pull
2
AMRAP
RPE 10
4
Shrug (Barbell)
2
AMRAP
RPE 10
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
7A
Reverse Wrist Curl (Barbell)
2
AMRAP
RPE 10
7B
Wrist Curls
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
8-10 reps
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
8-10 reps
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
8-10 reps
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
8-10 reps
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
8-10 reps
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
8-10 reps
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
8-10 reps
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
8-10 reps
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
8-10 reps
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Goblet Squat
3
8-10 reps
RPE 10
3
Leg Extension
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Barbell Row
2
8-10 reps
RPE 10
3
Military Press (Barbell)
3
8-10 reps
RPE 10
4
Bench Press (Close Grip)
3
8-10 reps
RPE 10
5
Alternating Dumbbell Curl
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Lunge (Dumbbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Lunge (Dumbbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Lunge (Dumbbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Lunge (Dumbbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Lunge (Dumbbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Lunge (Dumbbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Lunge (Dumbbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Lunge (Dumbbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Lunge (Dumbbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
2
8-10 reps
6-8 reps
4-6 reps
RPE 10
RPE 10
RPE 10
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 10
3
Lunge (Dumbbell)
2
AMRAP
RPE 10
4
Standing Calf Raise
2
AMRAP
RPE 10
Week 1
1 / 10 Weeks
Day 2
1
Single Arm Landmine Row
3 Sets
10-12 Reps
@10
2
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@10
3
Face Pull
2 Sets
AMRAP
@10
4
Shrug (Barbell)
2 Sets
AMRAP
@10
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
7A
Reverse Wrist Curl (Barbell)
2 Sets
AMRAP
@10
7B
Wrist Curls
2 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
@10
@10
@10
2
Goblet Squat
3 Sets
8-10 Reps
@10
3
Leg Extension
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
@10
@10
@10
2
Barbell Row
2 Sets
8-10 Reps
@10
3
Military Press (Barbell)
3 Sets
8-10 Reps
@10
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
@10
5
Alternating Dumbbell Curl
3 Sets
10-12 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
@10
@10
@10
2
Chest Fly (Dumbbell)
3 Sets
10-12 Reps
@10
3
Military Press (Barbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
6A
Floor Press (Barbell)
2 Sets
AMRAP
@10
6B
Skull Crusher (Barbell)
2 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
@10
@10
@10
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@10
3
Lunge (Dumbbell)
2 Sets
AMRAP
@10
4
Standing Calf Raise
2 Sets
AMRAP
@10