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BarsOnly: Jacked By Calisthenics

by Timi A.

Program Description

This is from the Barsonly YouTube channel. Arnold split

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 30, 2025 02:31
  • Last Edited
    Oct 30, 2025 05:43
Muscle Engagement
Front
Back
MuscleSet
Biceps
13.7%
Triceps
12.6%
Lats
11.6%
Quadriceps
10.3%
Chest
9.9%
Front Delts
9.1%
Upper Back
8.9%
Glutes
8.2%
Hamstrings
5.5%
Abs
4.1%
Middle Delts
2.7%
Lower Back
1.4%
Forearms
1%
Adductors
0.7%
Rear Delts
0.3%
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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
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Bodyweight)
5
20 reps
-
1B
Dip (Bodyweight)
5
20 reps
-
2
Ring Dip
2
AMRAP
RPE 10
3
Ring Push Up
2
8-12 reps
RPE 10
4
Deficit Push Up
2
8-12 reps
RPE 10
5
Wide Grip Pull-Up
2
AMRAP
RPE 10
6
Pull-Up (Neutral Grip, Weighted)
2
6-10 reps
RPE 10
7
Ring Row
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
1
1
1
15 reps
12 reps
10 reps
RPE 10
RPE 10
RPE 10
2A
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
-
-
-
2B
Spider Curl
3
4-5 reps
RPE 10
3
Alternating Dumbbell Curl
2
AMRAP
RPE 10
4A
Skull Crusher
1
1
1
20 reps
15 reps
10 reps
-
-
-
4B
Diamond Push Up
3
10-15 reps
RPE 10
5A
Concentration Curl
3
12 reps
-
5B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
6
Pike Push Up
2
8-12 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
RPE 10
2
Lunge (Dumbbell)
4
8-12 reps
RPE 10
3
Sissy Squat (Weighted)
4
8-12 reps
RPE 10
4
Hanging Leg Raise
4
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Pull-Up (Bodyweight)
5 Sets
20 Reps
-
1B
Dip (Bodyweight)
5 Sets
20 Reps
-
2
Ring Dip
2 Sets
AMRAP
@10
3
Ring Push Up
2 Sets
8-12 Reps
@10
4
Deficit Push Up
2 Sets
8-12 Reps
@10
5
Wide Grip Pull-Up
2 Sets
AMRAP
@10
6
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-10 Reps
@10
7
Ring Row
2 Sets
10-12 Reps
@10
Day 3
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@10
2
Lunge (Dumbbell)
4 Sets
8-12 Reps
@10
3
Sissy Squat (Weighted)
4 Sets
8-12 Reps
@10
4
Hanging Leg Raise
4 Sets
AMRAP
@10
Day 2
1
Seated Dumbbell Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
2A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2B
Spider Curl
3 Sets
4-5 Reps
@10
3
Alternating Dumbbell Curl
2 Sets
AMRAP
@10
4A
Skull Crusher
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
4B
Diamond Push Up
3 Sets
10-15 Reps
@10
5A
Concentration Curl
3 Sets
12 Reps
-
5B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Pike Push Up
2 Sets
8-12 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
Day 4
1A
Pull-Up (Bodyweight)
5 Sets
20 Reps
-
1B
Dip (Bodyweight)
5 Sets
20 Reps
-
2
Ring Dip
2 Sets
AMRAP
@10
3
Ring Push Up
2 Sets
8-12 Reps
@10
4
Deficit Push Up
2 Sets
8-12 Reps
@10
5
Wide Grip Pull-Up
2 Sets
AMRAP
@10
6
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-10 Reps
@10
7
Ring Row
2 Sets
10-12 Reps
@10
Day 5
1
Seated Dumbbell Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@10
@10
@10
2A
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2B
Spider Curl
3 Sets
4-5 Reps
@10
3
Alternating Dumbbell Curl
2 Sets
AMRAP
@10
4A
Skull Crusher
1 Set
1 Set
1 Set
20 Reps
15 Reps
10 Reps
-
-
-
4B
Diamond Push Up
3 Sets
10-15 Reps
@10
5A
Concentration Curl
3 Sets
12 Reps
-
5B
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Pike Push Up
2 Sets
8-12 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
-
Day 6
1
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
@10
2
Lunge (Dumbbell)
4 Sets
8-12 Reps
@10
3
Sissy Squat (Weighted)
4 Sets
8-12 Reps
@10
4
Hanging Leg Raise
4 Sets
AMRAP
@10