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Rambo’s Recon

by Ryan L.
1 athletes joined

Program Description

Intermediate- advanced program for high frequency and high recovery with plenty of rest days. Built for natural athletes.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 25, 2025 05:06
  • Last Edited
    Jun 18, 2025 12:51

Summary

Unleash your inner warrior with Rambo’s Recon, a 16-week program designed for those ready to push their limits. Train four days a week with a focus on building strength and endurance through a mix of bodyweight and weighted exercises, including pull-ups, deadlifts, and bench presses. This program is perfect for garage gym enthusiasts looking to sculpt their physique and enhance overall performance. Get ready to transform your body and mindset as you tackle each session with grit and determination!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Week 1
1 / 16 Weeks
Day 1
1
Neck Extension
2 Sets
@10
2
Stiff Leg Deadlift
2 Sets
@10
3
Lying Leg Curl
2 Sets
@10
4
Pull-Up (Bodyweight)
2 Sets
@10
5
Inverted Row
2 Sets
@10
6
Lying Leg Raise
2 Sets
@10
7
Preacher Curl (EZ Bar)
3 Sets
@10
8
Hammer Curl (Cable)
2 Sets
@10
Day 2
1
Jump Squat
2 Sets
@10
2
Sissy Squat
2 Sets
@10
3
Standing Calf Raise
3 Sets
@10
4
Bench Press (Barbell)
2 Sets
@10
5
Pec Deck (Machine)
2 Sets
@10
6
Overhead Press (Barbell)
2 Sets
@10
7
Lateral Raise (Dumbbell)
2 Sets
@10
8
Overhead Tricep Extension (Cable)
3 Sets
-
Day 3
1
Neck Extension
2 Sets
@10
2
Hyperextension
2 Sets
@10
3
Lying Leg Curl
2 Sets
@10
4
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
@10
5
Barbell Row
2 Sets
@10
6
Cable Crunch
2 Sets
@10
7
Preacher Curl (EZ Bar)
2 Sets
@10
8
Hammer Curl (Dumbbell)
2 Sets
@10
Day 4
1
Squat (Bodyweight)
2 Sets
@10
2
Split Squat (Bodyweight)
2 Sets
@10
3
Standing Calf Raise
3 Sets
@10
4
Incline Bench Press (Barbell)
2 Sets
@10
5
Ring Push Up
2 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Dip (Bodyweight)
2 Sets
-
8
Overhead Tricep Extension (Cable)
2 Sets
-