Program Description
A hypertrophy program that includes the big four movements. As long as you train with genuine high intensity, not only will you get bigger but you’ll get stronger. I would eat slightly above maintenance calories if you’re following this program so you get the intended results. Make sure when you’re running this program, you warm up PRIOR to the working sets. If an exercise shows “3x12-15 you should be using the same weight and same intensity each set. Do what you need to do before hand to make sure you can accomplish this.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJun 19, 2024 06:15
- Last EditedAug 22, 2024 04:43
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9.5
1B
Seated Wide-Grip Row (Cable)
3
12-15 reps
RPE 9.5
2A
Overhead Press (Barbell)
3
8-12 reps
RPE 9.5
2B
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3A
Upright Row (Barbell)
3
12-15 reps
RPE 9.5
3B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 9.5
4B
Push Up
3
AMRAP
RPE 9.5
4C
Abs Crunch (Bodyweight)
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
6-10 reps
RPE 9.5
1B
Calf Raise (Bodyweight)
3
AMRAP
2A
Front Squat (Barbell)
3
8-12 reps
RPE 9.5
2B
Sandbag Over Bar
3
3-5 reps
RPE 9.5
3A
Goblet Squat
3
15-20 reps
RPE 9.5
3B
Hip Thrust (Barbell)
3
8-12 reps
RPE 9.5
4
Neck Extension
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
8-12 reps
RPE 9.5
1B
Lat Pulldown
3
12-15 reps
RPE 9.5
2A
Barbell Row
3
10-12 reps
RPE 9.5
2B
Skull Crusher
3
12-15 reps
RPE 9.5
3A
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 9.5
3B
Face Pull
3
15-20 reps
RPE 9.5
4A
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
4B
Push Up (Weighted)
3
15-20 reps
RPE 9.5
5
Windshield Wipers
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8-12 reps
RPE 9.5
1B
Standing Calf Raise
3
20-25 reps
RPE 9.5
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9.5
2B
Walking Lunge (Dumbbell)
3
15-20 reps
RPE 9.5
3A
Split Squat (Barbell)
3
8-12 reps
RPE 9.5
3B
Neck Curl
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arnold Press
3
12-15 reps
RPE 9.5
1B
Shrug (Dumbbell)
3
15-20 reps
RPE 9.5
2A
Dip (Bodyweight)
3
AMRAP
RPE 9.5
2B
Towel Curl
3
12-15 reps
RPE 9.5
3A
Pull-Up (Bodyweight)
3
AMRAP
RPE 9.5
3B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 9.5
4A
T-Bar Row
3
12-15 reps
RPE 9.5
4B
One Arm Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)3 Sets
6-10 Reps
@9.5
1B
Seated Wide-Grip Row (Cable)3 Sets
12-15 Reps
@9.5
2A
Overhead Press (Barbell)3 Sets
8-12 Reps
@9.5
2B
Reverse Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@9.5
3A
Upright Row (Barbell)3 Sets
12-15 Reps
@9.5
3B
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@9.5
4A
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
@9.5
4B
Push Up3 Sets
AMRAP
@9.5
4C
Abs Crunch (Bodyweight)3 Sets
AMRAP
@9.5
Day 2
1A
Deadlift (Barbell)3 Sets
6-10 Reps
@9.5
1B
Calf Raise (Bodyweight)3 Sets
AMRAP
2A
Front Squat (Barbell)3 Sets
8-12 Reps
@9.5
2B
Sandbag Over Bar3 Sets
3-5 Reps
@9.5
3A
Goblet Squat3 Sets
15-20 Reps
@9.5
3B
Hip Thrust (Barbell)3 Sets
8-12 Reps
@9.5
4
Neck Extension3 Sets
15-20 Reps
@9.5
Day 3
1A
Bench Press (Barbell)3 Sets
8-12 Reps
@9.5
1B
Lat Pulldown3 Sets
12-15 Reps
@9.5
2A
Barbell Row3 Sets
10-12 Reps
@9.5
2B
Skull Crusher3 Sets
12-15 Reps
@9.5
3A
Bicep Curl (EZ Bar)3 Sets
12-15 Reps
@9.5
3B
Face Pull3 Sets
15-20 Reps
@9.5
4A
Chin-Up (Weighted)3 Sets
4-8 Reps
@9.5
4B
Push Up (Weighted)3 Sets
15-20 Reps
@9.5
5
Windshield Wipers3 Sets
15-20 Reps
@9.5
Day 4
1A
Squat (Barbell)3 Sets
8-12 Reps
@9.5
1B
Standing Calf Raise3 Sets
20-25 Reps
@9.5
2A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@9.5
2B
Walking Lunge (Dumbbell)3 Sets
15-20 Reps
@9.5
3A
Split Squat (Barbell)3 Sets
8-12 Reps
@9.5
3B
Neck Curl3 Sets
15-20 Reps
@9.5
Day 5
1A
Arnold Press3 Sets
12-15 Reps
@9.5
1B
Shrug (Dumbbell)3 Sets
15-20 Reps
@9.5
2A
Dip (Bodyweight)3 Sets
AMRAP
@9.5
2B
Towel Curl3 Sets
12-15 Reps
@9.5
3A
Pull-Up (Bodyweight)3 Sets
AMRAP
@9.5
3B
V-Handle Tricep Pushdown (Cable)3 Sets
12-15 Reps
@9.5
4A
T-Bar Row3 Sets
12-15 Reps
@9.5
4B
One Arm Lateral Raise (Cable)3 Sets
15-20 Reps
@9.5
5
Leg Raise (Captain's Chair)3 Sets
15-20 Reps
@9.5