logo
BoostcampPNG

Lean Bulk Program

by
8 athletes joined

Program Description

Gain Lean Mass

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 23, 2025 04:26
  • Last Edited
    Jun 18, 2025 09:21

Summary

Embark on a transformative 15-week journey with the Lean Bulk Program, designed for those ready to build muscle while maximizing strength. This 7-day-a-week regimen incorporates a variety of exercises targeting all major muscle groups, ensuring a balanced approach to growth. With a full gym's worth of equipment at your disposal, you'll engage in dynamic workouts that include everything from bodyweight pull-ups to heavy barbell squats. Get ready to fuel your gains and redefine your physique with a structured plan that prioritizes intensity and progression!
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
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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Week 1
1 / 15 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
T-Bar Row
1 Set
2 Sets
5-9 Reps
10-15 Reps
@10
@10
3
Lat Pulldown
3 Sets
10-15 Reps
@10
4
Single Arm Row (Cable)
2 Sets
10-15 Reps
@10
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
7
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
8
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
9
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@10
@10
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@10
4
Seated Hamstring Curl
3 Sets
10-15 Reps
@10
5
Leg Extension
2 Sets
10-15 Reps
@10
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Push Up
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@10
@10
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@10
4
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
5
Lateral Raise (Cable)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
2 Sets
AMRAP
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
8
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
Day 5
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@10
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Push Up
2 Sets
AMRAP
@10
5
Incline Bench Press (Smith Machine)
2 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
Day 4
1A
Hanging Leg Raise
3 Sets
10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
15 Reps
@10
Day 6
1
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
-
@10
2
Bent Over Row (Barbell)
3 Sets
10-15 Reps
@10
3
Lat Pulldown
2 Sets
10-15 Reps
@10
4
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
6
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
7
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@10
8
Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
@10
Day 7
1
Stiff Leg Deadlift
1 Set
2 Sets
5-9 Reps
10-15 Reps
@10
@10
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@10
3
Seated Hamstring Curl
3 Sets
10-15 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Seated Calf Raise
3 Sets
AMRAP
@10