logo
BoostcampPNG

Sonny’s training plan 1

by Sonny

Program Description

Get STRONG!

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 30, 2025 08:13
  • Last Edited
    Jul 30, 2025 08:57
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Larsen Press (Barbell)
1
3-6 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
3-6 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
1
3-6 reps
RPE 10
3B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
4
Chest Fly (Machine)
2
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
AMRAP
RPE 10
6
Standing Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cable Low Row
1
3-6 reps
RPE 10
2A
Wide Grip Lat Pulldown
1
3-6 reps
RPE 10
2B
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
3A
Bicep Curl (Barbell)
1
3-6 reps
RPE 10
3B
Bicep Curl (Barbell)
3
AMRAP
RPE 10
3C
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
4
Rear Delt Fly (Machine)
2
AMRAP
RPE 10
5
Neck Curl
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
30-60 reps
RPE 10
2
Back Extension (Weighted)
1
30-60 reps
RPE 10
3
Standing Calf Raise
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Cable Low Row
1 Set
3-6 Reps
@10
2A
Wide Grip Lat Pulldown
1 Set
3-6 Reps
@10
2B
Wide Grip Lat Pulldown
2 Sets
AMRAP
@10
3A
Bicep Curl (Barbell)
1 Set
3-6 Reps
@10
3B
Bicep Curl (Barbell)
3 Sets
AMRAP
@10
3C
Hammer Curl (Dumbbell)
1 Set
AMRAP
@10
4
Rear Delt Fly (Machine)
2 Sets
AMRAP
@10
5
Neck Curl
3 Sets
AMRAP
@10
Day 3
1
Walking Lunge (Dumbbell)
1 Set
30-60 Reps
@10
2
Back Extension (Weighted)
1 Set
30-60 Reps
@10
3
Standing Calf Raise
2 Sets
AMRAP
@10
Day 5
1
Cable Low Row
1 Set
3-6 Reps
@10
2A
Wide Grip Lat Pulldown
1 Set
3-6 Reps
@10
2B
Wide Grip Lat Pulldown
2 Sets
AMRAP
@10
3A
Bicep Curl (Barbell)
1 Set
3-6 Reps
@10
3B
Bicep Curl (Barbell)
3 Sets
AMRAP
@10
3C
Hammer Curl (Dumbbell)
1 Set
AMRAP
@10
4
Rear Delt Fly (Machine)
2 Sets
AMRAP
@10
5
Neck Curl
3 Sets
AMRAP
@10
Day 6
1
Walking Lunge (Dumbbell)
1 Set
30-60 Reps
@10
2
Back Extension (Weighted)
1 Set
30-60 Reps
@10
3
Standing Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Larsen Press (Barbell)
1 Set
3-6 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
3-6 Reps
@10
3A
Tricep Rope Push Down (Cable)
1 Set
3-6 Reps
@10
3B
Tricep Rope Push Down (Cable)
4 Sets
AMRAP
@10
4
Chest Fly (Machine)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Standing Calf Raise
2 Sets
AMRAP
@10
Day 4
1
Larsen Press (Barbell)
1 Set
3-6 Reps
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
3-6 Reps
@10
3A
Tricep Rope Push Down (Cable)
1 Set
3-6 Reps
@10
3B
Tricep Rope Push Down (Cable)
4 Sets
AMRAP
@10
4
Chest Fly (Machine)
2 Sets
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
AMRAP
@10
6
Standing Calf Raise
2 Sets
AMRAP
@10