Program Description
get jacked
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedDec 30, 2024 07:43
- Last EditedJun 18, 2025 09:10
Summary
Transform your physique with this dynamic 12-week program, designed to maximize muscle growth and conditioning through a balanced 5-day split. Each week, you'll alternate between upper and lower body workouts, utilizing a variety of supersets to keep your heart rate up and muscles challenged. Expect to build strength with exercises like the Incline Bench Press and Romanian Deadlift, while enhancing your endurance and conditioning. With a full gym at your disposal, this program is perfect for those ready to take their training to the next level!
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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
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Smith Machine)
3
8-12 reps
RPE 10
1B
T-Bar Row
3
8-12 reps
RPE 10
2A
Pull-Up (Neutral Grip, Weighted)
3
6-10 reps
RPE 10
2B
Ring Push Up
3
8-12 reps
RPE 10
3A
JM Press (Smith Machine)
3
8-12 reps
RPE 10
3B
Concentration Curl
3
8-12 reps
RPE 10
3C
Upright Row (Barbell)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 10
1B
Seated Calf Raise
3
10-15 reps
RPE 10
2A
Leg Press (45 Degrees)
4
8-12 reps
RPE 10
2B
Hammer Curl
3
6-10 reps
RPE 10
3A
Hip Adductor (Machine)
2
8-12 reps
RPE 10
3B
Pullover (Dumbbell)
4
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
5-8 reps
RPE 10
1B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
2B
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 10
3A
Tricep Extension (Cable)
4
8-12 reps
RPE 10
3B
Lu Raise
4
8-12 reps
RPE 10
3C
Abs Crunch (Machine)
4
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-10 reps
RPE 10
2A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
2B
Leg Curl
3
8-12 reps
RPE 10
3A
Hip Thrust (Machine)
3
10-15 reps
RPE 10
3B
Neck Curl
3
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2A
Band Curls
3
40-50 reps
-
2B
Band Tri Extensions
3
40-50 reps
-
3
Dragon Flag
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Smith Machine)3 Sets
8-12 Reps
@10
1B
T-Bar Row3 Sets
8-12 Reps
@10
2A
Pull-Up (Neutral Grip, Weighted)3 Sets
6-10 Reps
@10
2B
Ring Push Up3 Sets
8-12 Reps
@10
3A
JM Press (Smith Machine)3 Sets
8-12 Reps
@10
3B
Concentration Curl3 Sets
8-12 Reps
@10
3C
Upright Row (Barbell)3 Sets
10-15 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@10
1B
Seated Calf Raise3 Sets
10-15 Reps
@10
2A
Leg Press (45 Degrees)4 Sets
8-12 Reps
@10
2B
Hammer Curl3 Sets
6-10 Reps
@10
3A
Hip Adductor (Machine)2 Sets
8-12 Reps
@10
3B
Pullover (Dumbbell)4 Sets
6-10 Reps
@10
Day 3
1A
Bench Press (Barbell)3 Sets
5-8 Reps
@10
1B
Chest Supported Row (Dumbbell)3 Sets
8-12 Reps
@10
2A
Incline Curl (Dumbbell)3 Sets
6-12 Reps
@10
2B
Seated Overhead Press (Barbell)3 Sets
6-10 Reps
@10
3A
Tricep Extension (Cable)4 Sets
8-12 Reps
@10
3B
Lu Raise4 Sets
8-12 Reps
@10
3C
Abs Crunch (Machine)4 Sets
8-15 Reps
@10
Day 4
1
Squat (Barbell)4 Sets
6-10 Reps
@10
2A
Pull-Up (Weighted)3 Sets
6-10 Reps
@10
2B
Leg Curl3 Sets
8-12 Reps
@10
3A
Hip Thrust (Machine)3 Sets
10-15 Reps
@10
3B
Neck Curl3 Sets
10-20 Reps
@10
Day 5
1
Burpee1 Set
AMRAP
@10
2A
Band Curls3 Sets
40-50 Reps
-
2B
Band Tri Extensions3 Sets
40-50 Reps
-
3
Dragon Flag3 Sets
AMRAP
-