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Home Gym Bro Split

by Aiden P.
2 athletes joined

Program Description

This program is for anyone who has a home gym setup, mostly focused on hypertrophy with some strength

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    40 minutes
  • Created
    Apr 04, 2025 12:31
  • Last Edited
    Jun 18, 2025 11:54

Summary

Unlock your strength potential with the Home Gym Bro Split, an 8-week program designed for dedicated lifters ready to push their limits. Committing to six days a week, you’ll focus on targeted muscle groups each session, maximizing hypertrophy and strength gains. With a blend of barbell and dumbbell exercises, including classic moves like the Bench Press and Squat, this program caters to all experience levels. Transform your home garage into a powerhouse and watch your physique evolve week by week!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.6%
Chest
11.2%
Front Delts
10.1%
Upper Back
8.6%
Biceps
8.2%
Hamstrings
7%
Lats
7%
Abs
6.8%
Quadriceps
5.9%
Middle Delts
5.9%
Glutes
5.5%
Rear Delts
2.3%
Lower Back
2.3%
Calves
2%
Forearms
1.6%
Adductors
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Push Up (Incline)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Push Up (Incline)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2-3 reps
5-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Push Up (Incline)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
5-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Push Up (Incline)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Push Up (Incline)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2-4 reps
5-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Push Up (Incline)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
2-3 reps
5-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Push Up (Incline)
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1-2 reps
5-8 reps
RPE 9
RPE 9
2
Incline Bench Press (Barbell)
1
1
1
10-12 reps
5-8 reps
12-15 reps
RPE 9
RPE 9
RPE 9
3
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9.5
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Push Up (Incline)
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Dumbbell Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Pullover (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
3-5 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Dumbbell Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Pullover (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-3 reps
5-8 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Dumbbell Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Pullover (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
5-8 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Dumbbell Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Pullover (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
3-5 reps
5-8 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Dumbbell Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Pullover (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-4 reps
3-5 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Dumbbell Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Pullover (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
2-3 reps
5-8 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Dumbbell Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Pullover (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
1-2 reps
5-8 reps
RPE 9
RPE 9
2
Bent Over Row (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Shrug (Barbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Pull-Up (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Dumbbell Row
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
6
Pullover (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9
2
Squat (Paused)
2
5-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lying Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 9
2
Squat (Paused)
2
5-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lying Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-3 reps
RPE 9
2
Squat (Paused)
2
5-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lying Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-2 reps
RPE 9
2
Squat (Paused)
2
5-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lying Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9
2
Squat (Paused)
2
5-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lying Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-4 reps
RPE 9
2
Squat (Paused)
2
5-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lying Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2-3 reps
RPE 9
2
Squat (Paused)
2
5-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lying Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1-2 reps
RPE 9
2
Squat (Paused)
2
5-8 reps
RPE 8.5
3
Romanian Deadlift (Barbell)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 9.5
4
Lunge (Dumbbell)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Lying Leg Curl
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Front Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Front Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Front Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Front Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Front Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Front Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Front Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Lateral Raise (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Rear Delt Fly (Dumbbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Front Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Single Arm Overhead Tricep Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Single Arm Overhead Tricep Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Single Arm Overhead Tricep Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Single Arm Overhead Tricep Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Single Arm Overhead Tricep Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Single Arm Overhead Tricep Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Single Arm Overhead Tricep Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
1
5-8 reps
5-8 reps
RPE 9
RPE 9.5
2
Single Arm Overhead Tricep Extension
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Skull Crusher (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Dip (Bodyweight)
2
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Bicep Curl (Barbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
6
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Preacher Curl (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Standing Calf Raise
3
12-15 reps
RPE 10
3
Lying Leg Raise
2
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Plank
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Standing Calf Raise
3
12-15 reps
RPE 10
3
Lying Leg Raise
2
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Plank
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Standing Calf Raise
3
12-15 reps
RPE 10
3
Lying Leg Raise
2
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Plank
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Standing Calf Raise
3
12-15 reps
RPE 10
3
Lying Leg Raise
2
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Plank
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Standing Calf Raise
3
12-15 reps
RPE 10
3
Lying Leg Raise
2
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Plank
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Standing Calf Raise
3
12-15 reps
RPE 10
3
Lying Leg Raise
2
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Plank
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Standing Calf Raise
3
12-15 reps
RPE 10
3
Lying Leg Raise
2
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Plank
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Standing Calf Raise
3
12-15 reps
RPE 10
3
Lying Leg Raise
2
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Plank
1
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
5-8 Reps
12-15 Reps
@9
@9
@9
3
Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@9.5
4
Dip (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@9
@10
5
Push Up (Incline)
1 Set
AMRAP
@10
Day 3
1
Squat (Barbell)
1 Set
3-5 Reps
@9
2
Squat (Paused)
2 Sets
5-8 Reps
@8.5
3
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@9
@9.5
4
Lunge (Dumbbell)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Lying Leg Curl
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 4
1
Seated Overhead Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
2
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Front Raise
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 5
1
JM Press
2 Sets
1 Set
5-8 Reps
5-8 Reps
@9
@9.5
2
Single Arm Overhead Tricep Extension
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Skull Crusher (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Dip (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@9
@10
5
Bicep Curl (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
6
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Preacher Curl (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 6
1
Abs Crunch (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Standing Calf Raise
3 Sets
12-15 Reps
@10
3
Lying Leg Raise
2 Sets
1 Set
AMRAP
AMRAP
@9
@10
4
Plank
1 Set
AMRAP
@10
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
3-5 Reps
5-8 Reps
@9
@9
2
Bent Over Row (Barbell)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@9
@10
3
Shrug (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Pull-Up (Bodyweight)
2 Sets
1 Set
AMRAP
AMRAP
@9
@10
5
Dumbbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
6
Pullover (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@9.5