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BoostcampPNG

T/G summer split

by Gage Romanoskie

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
    Jun 28, 2025 03:58
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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