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HIT fullbody

by Anonymous
3 athletes joined

Program Description

Grow as much muscle as possible with three days a week training.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 03, 2025 06:53
  • Last Edited
    Jun 18, 2025 07:49

Summary

Transform your physique with the HIT Fullbody program, a comprehensive 12-week journey designed to maximize strength and endurance. Comprising three intense workouts per week, this program utilizes a variety of equipment to target all major muscle groups, ensuring balanced development and optimal results. Each session includes a mix of compound lifts and isolation exercises, pushing your limits while keeping workouts engaging. Get ready to elevate your fitness game and achieve your goals with this structured and effective training plan!
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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
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-7 Reps
7-10 Reps
@9
@10
2
High Incline Press
2 Sets
6-10 Reps
@9
3
Dip (Assisted)
2 Sets
AMRAP
@10
4
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
5
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
6A
Lateral Raise (Cable)
2 Sets
7-10 Reps
@10
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7
Meadows Curl
2 Sets
8-12 Reps
@10
8A
Hamstring Curl
2 Sets
10-15 Reps
@10
8B
Leg Extension
2 Sets
10-15 Reps
@10
9
Leg Press
2 Sets
10-15 Reps
@10
10
Standing Calf Raise
1 Set
15-20 Reps
@10
11
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Lying Leg Curl
1 Set
6-10 Reps
@10
3
Hack Squat
2 Sets
6-10 Reps
@9
4
Hip Abductor (Machine)
2 Sets
7-12 Reps
@10
5
Incline Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@9
7
Close Grip Bench Press (Smith Machine)
1 Set
10-15 Reps
@9
8
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@10
9
Seated Row (Cable)
2 Sets
8-12 Reps
@10
10
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10
11
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
12
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
13
Decline Sit Up (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
-
2
Good Morning
1 Set
10-15 Reps
@9
3
Close Grip Larsen Press
1 Set
1 Set
7-12 Reps
7-12 Reps
@8
@10
4A
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
4B
JM Press (Smith Machine)
1 Set
7-10 Reps
@9
5A
Pec Deck (Machine)
1 Set
1 Set
5-7 Reps
7-12 Reps
@8
@10
5B
Reverse Pec Deck
2 Sets
8-12 Reps
@10
6
Chin-Up (Assisted)
1 Set
AMRAP
@10
7
Arnold Press
1 Set
10-15 Reps
@9
8
Leg Extension
1 Set
AMRAP
@10
9A
Lu Raise
2 Sets
10-15 Reps
@9
9B
Back Extension
1 Set
AMRAP
@9
9C
Neck Work
1 Set
5 mins
@10