5.0
(1 rating)
Program Description
This Bodybuilding Program is designed for those training at home gym and don't want to be restricted in a weekly microcycle so train whenever you can without thinking about days
Program Overview
- LevelAdvanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJul 31, 2024 08:20
- Last EditedJun 18, 2025 12:14
Summary
Unleash your strength with the Asynchronous P/P/L program, a comprehensive 12-week journey designed for dedicated lifters. This six-day-a-week regimen focuses on a balanced push/pull/legs split, ensuring every muscle group gets the attention it deserves. With a mix of compound and isolation exercises, you'll build muscle, increase strength, and enhance your overall fitness. Get ready to push your limits and transform your physique with targeted workouts that fit seamlessly into your schedule!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Supported Row (Machine)2 Sets
AMRAP
@9
2
Chin-Up (Weighted)2 Sets
AMRAP
@9
3
Standing Pullover (Cable)1 Set
1 Set
AMRAP
AMRAP
@9
@10
4
Preacher Curl (EZ Bar)1 Set
1 Set
AMRAP
AMRAP
@9
@10
5
Reverse Bicep Curl (Dumbbell)1 Set
1 Set
AMRAP
AMRAP
@9
@10
6
Face Pull2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)2 Sets
AMRAP
@9
2
Dip (Bodyweight)2 Sets
AMRAP
@9
3
Seated Overhead Press (Barbell)2 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)3 Sets
AMRAP
@10
6
Overhead Tricep Extension (Cable)3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)2 Sets
AMRAP
@9
2
Standing Calf Raise2 Sets
AMRAP
@10
3
Good Morning2 Sets
AMRAP
@8
4
Leg Curl2 Sets
AMRAP
@10
5
Sissy Squat3 Sets
AMRAP
@10
6
Abs Crunch (Weighted)3 Sets
AMRAP
@10
Day 4
1
Chest Supported Row (Machine)1 Set
1 Set
AMRAP
AMRAP
@9
@10
2
Pull-Up (Weighted)2 Sets
AMRAP
@9
3
Bent Over Row (Barbell)2 Sets
AMRAP
@8
4
Bicep Curl (Barbell)1 Set
1 Set
AMRAP
AMRAP
@9
@10
5
Reverse Bicep Curl (EZ Bar)1 Set
1 Set
AMRAP
AMRAP
@9
@10
6
Rear Delt Fly (Dumbbell)2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)2 Sets
AMRAP
@9
2
Seated Shoulder Press (Dumbbell)1 Set
1 Set
AMRAP
AMRAP
@9
@10
3
Deficit Push Up1 Set
1 Set
AMRAP
AMRAP
@9
@10
4
Lateral Raise (Dumbbell)3 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)3 Sets
AMRAP
@10
6
Tricep Rope Push Down (Cable)3 Sets
AMRAP
@10
Day 6
1
Romanian Deadlift (Barbell)1 Set
1 Set
AMRAP
AMRAP
@8
@9
2
Sissy Squat3 Sets
AMRAP
@10
3
Leg Curl3 Sets
AMRAP
@10
4
Leg Extension3 Sets
AMRAP
@10
5
Seated Calf Raise3 Sets
AMRAP
@10
6
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
@10