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The Final Storm

by Troy J.

Program Description

12-WEEK BODY COMPOSITION PROGRAM Primary Goal: Maximize fat loss while preserving muscle mass, joint health, and training consistency. Duration: 12 weeks Training Frequency: 5 days/week Priority: Stimulus > load Mindset: Brutal, disciplined, intentional ⸻ CORE RULES (NON-NEGOTIABLE) • Protein ≥ 1 g per lb bodyweight • Most working sets at 0–2 RIR • Controlled eccentrics (2–4 seconds) • Stretch positions emphasized where safe • No joint pain tolerated • Progress via reps, control, pauses, density • Load increases optional, never required • No mid-cycle redesigns ⸻ WEEKLY SPLIT • Day 1: Chest + Triceps • Day 2: Back + Biceps • Day 3: Legs (Pain, Volume, Vascularity) • Day 4: Shoulders + Arms • Day 5: Upper Pump / Weak Points Walk daily. Rest days as needed.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 17, 2026 04:31
  • Last Edited
    Jan 24, 2026 05:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Front Delts
10.6%
Lats
8%
Chest
7.5%
Middle Delts
7.5%
Biceps
7.5%
Hamstrings
7.3%
Upper Back
7.3%
Quadriceps
6.6%
Glutes
6.2%
Rear Delts
6.2%
Abs
4%
Lower Back
2.2%
Forearms
2.2%
Cardio
1.8%
Calves
1.8%
Adductors
0.9%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hammer Incline Chest Press
7
3
1
10 reps
10 reps
20 reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4
8 reps
RPE 8
3
Pec Deck (Machine)
3
2
1
10 reps
12 reps
20 reps
80%
65%
50%
4
Deficit Push Up
3
10 reps
RPE 8
5
Hammer Dip
3
12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
5
2
1
15 reps
15 reps
40 reps
80%
65%
50%
7
Single arm Tricep Pushdown
3
15 reps
RPE 8
8
Treadmill
1
30 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
1
8 reps
20 reps
RPE 8
RPE 7
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
3
Rope Lat Extension
3
1
15 reps
20 reps
RPE 8
RPE 9
4
Seated Row (Cable)
3
1
12 reps
20 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
3
1
10 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 9
6
Bicep Curl (EZ Bar)
3
1
12 reps
20 reps
RPE 8
RPE 9
7
Plate Loaded preacher Curl
3
1
12 reps
20 reps
RPE 8
RPE 9
8
Row Machine
1
10 mins
RPE 6
9
Treadmill
1
20 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
3
Hack Squat
1
2
20 reps
20 reps
RPE 8
RPE 9
4
Hip Thrust (Machine)
3
12 reps
RPE 9
5
Leg Curl
3
1
15 reps
50 reps
RPE 9
RPE 9
6
Leg Extension
3
1
20 reps
50 reps
RPE 9
RPE 9
7
Standing Calf Raise
4
12 reps
RPE 8
8
Treadmill
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
12 reps
20 reps
RPE 8
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Lateral Raise (Dumbbell)
5
1
15 reps
25 reps
RPE 8
RPE 9
4A
Bicep Curl (Cable)
3
15 reps
RPE 8
4B
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5A
Bicep Curl (Dumbbell)
3
30 reps
RPE 6
5B
Incline Tricep Extension (Dumbbell)
3
30 reps
RPE 6
6
Assault Bike
1
20 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
100 reps
RPE 8
2
Bench Press (Barbell)
4
20 reps
RPE 8
3
Lateral Raise (Cable)
4
20 reps
RPE 8
4
Pec Deck (Machine)
4
30 reps
RPE 8
5
Band Pull Apart
4
20 reps
RPE 8
6
Dynamic Banded Push Up
3
12 reps
RPE 8
7
Treadmill
1
60 mins
RPE 5
Week 1
1 / 12 Weeks
Day 1
1
Hammer Incline Chest Press
7 Sets
3 Sets
1 Set
10 Reps
10 Reps
20 Reps
85%
65%
45%
2
Slight Incline Dumbbell Press
4 Sets
8 Reps
@8
3
Pec Deck (Machine)
3 Sets
2 Sets
1 Set
10 Reps
12 Reps
20 Reps
80%
65%
50%
4
Deficit Push Up
3 Sets
10 Reps
@8
5
Hammer Dip
3 Sets
12 Reps
@8
6
Tricep Rope Push Down (Cable)
5 Sets
2 Sets
1 Set
15 Reps
15 Reps
40 Reps
80%
65%
50%
7
Single arm Tricep Pushdown
3 Sets
15 Reps
@8
8
Treadmill
1 Set
30 mins
@5
Day 3
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
80%
65%
50%
35%
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8.5
@9
@9.5
@10
3
Hack Squat
1 Set
2 Sets
20 Reps
20 Reps
@8
@9
4
Hip Thrust (Machine)
3 Sets
12 Reps
@9
5
Leg Curl
3 Sets
1 Set
15 Reps
50 Reps
@9
@9
6
Leg Extension
3 Sets
1 Set
20 Reps
50 Reps
@9
@9
7
Standing Calf Raise
4 Sets
12 Reps
@8
8
Treadmill
1 Set
20 mins
@5
Day 4
1
Overhead Press (Barbell)
3 Sets
1 Set
12 Reps
20 Reps
@8
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Lateral Raise (Dumbbell)
5 Sets
1 Set
15 Reps
25 Reps
@8
@9
4A
Bicep Curl (Cable)
3 Sets
15 Reps
@8
4B
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
5A
Bicep Curl (Dumbbell)
3 Sets
30 Reps
@6
5B
Incline Tricep Extension (Dumbbell)
3 Sets
30 Reps
@6
6
Assault Bike
1 Set
20 mins
@5
Day 5
1
Pull-Up (Assisted)
1 Set
100 Reps
@8
2
Bench Press (Barbell)
4 Sets
20 Reps
@8
3
Lateral Raise (Cable)
4 Sets
20 Reps
@8
4
Pec Deck (Machine)
4 Sets
30 Reps
@8
5
Band Pull Apart
4 Sets
20 Reps
@8
6
Dynamic Banded Push Up
3 Sets
12 Reps
@8
7
Treadmill
1 Set
60 mins
@5
Day 2
1
Chest Supported Row (Machine)
4 Sets
1 Set
8 Reps
20 Reps
@8
@7
2
Lat Pulldown (Neutral Grip)
4 Sets
12 Reps
@8
3
Rope Lat Extension
3 Sets
1 Set
15 Reps
20 Reps
@8
@9
4
Seated Row (Cable)
3 Sets
1 Set
12 Reps
20 Reps
@8
@9
5
Reverse Pec Deck
1 Set
3 Sets
1 Set
10 Reps
15 Reps
20 Reps
@8
@8
@9
6
Bicep Curl (EZ Bar)
3 Sets
1 Set
12 Reps
20 Reps
@8
@9
7
Plate Loaded preacher Curl
3 Sets
1 Set
12 Reps
20 Reps
@8
@9
8
Row Machine
1 Set
10 mins
@6
9
Treadmill
1 Set
20 mins
@6