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Getherdonebosco

by Ollie H.

Program Description

Getting active and building strength plus muscle

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 02, 2025 11:48
  • Last Edited
    Dec 03, 2025 12:40
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.1%
Abs
10.1%
Hamstrings
9.7%
Front Delts
9.7%
Glutes
9.1%
Chest
9.1%
Upper Back
9%
Lats
8.5%
Triceps
7.8%
Biceps
6.5%
Middle Delts
4.2%
Lower Back
1.9%
Adductors
1.6%
Rear Delts
1.6%
Forearms
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
1
5 reps
7 reps
3 reps
15 reps
65%
75%
90%
50%
2
Single Leg RDL
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
1
5 reps
7 reps
3 reps
15 reps
65%
75%
90%
50%
2
Single Leg RDL
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
1
5 reps
7 reps
3 reps
15 reps
65%
75%
90%
50%
2
Single Leg RDL
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1
1
5 reps
7 reps
3 reps
15 reps
65%
75%
90%
50%
2
Single Leg RDL
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
7 reps
3 reps
7 reps
15 reps
70%
80%
90%
75%
65%
2
Single Leg RDL
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
7 reps
3 reps
7 reps
15 reps
70%
80%
90%
75%
65%
2
Single Leg RDL
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
7 reps
3 reps
7 reps
15 reps
70%
80%
90%
75%
65%
2
Single Leg RDL
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
7 reps
3 reps
7 reps
15 reps
70%
80%
90%
75%
65%
2
Single Leg RDL
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
15 reps
RPE 9
4
Leg Curl
3
15 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
7 reps
3 reps
7 reps
15 reps
75%
85%
95%
80%
70%
2
Single Leg RDL
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
20 reps
RPE 9
4
Leg Curl
3
20 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
7 reps
3 reps
7 reps
15 reps
75%
85%
95%
80%
70%
2
Single Leg RDL
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
20 reps
RPE 9
4
Leg Curl
3
20 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
7 reps
3 reps
7 reps
15 reps
75%
85%
95%
80%
70%
2
Single Leg RDL
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
20 reps
RPE 9
4
Leg Curl
3
20 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
2
1
5 reps
7 reps
3 reps
7 reps
15 reps
75%
85%
95%
80%
70%
2
Single Leg RDL
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
3
Leg Extension
3
20 reps
RPE 9
4
Leg Curl
3
20 reps
RPE 9
5
L-sit
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Muscle Up
3
AMRAP
RPE 6.5
2
Pull-Up (Band)
2
AMRAP
RPE 6.5
3
Wide Grip Pull-Up
3
AMRAP
RPE 9
4
TRX Row
3
AMRAP
RPE 9.5
5
Chin-Up (Bodyweight)
3
AMRAP
RPE 9.5
6
Lat Pulldown (Neutral Grip)
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
4
AMRAP
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
65%
75%
95%
75%
65%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
65%
75%
95%
75%
65%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
65%
75%
95%
75%
65%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
65%
75%
95%
75%
65%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
70%
80%
95%
75%
70%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
70%
80%
95%
75%
70%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
70%
80%
95%
75%
70%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
70%
80%
95%
75%
70%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
75%
85%
95%
80%
70%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
75%
85%
95%
80%
70%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
75%
85%
95%
80%
70%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
1
5 reps
5 reps
3 reps
8 reps
15 reps
75%
85%
95%
80%
70%
2
Nordic Curl
3
8-10 reps
RPE 8
3
Lunge (Dumbbell)
3
10 reps
RPE 9
4
Prowler Push
3
1.5 mins
RPE 9
5
Decline Crunch
3
AMRAP
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
10 reps
RPE 8
1B
Dip (Bodyweight)
3
10 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
65%
75%
95%
85%
75%
50%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
10 reps
RPE 8
1B
Dip (Bodyweight)
3
10 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
65%
75%
95%
85%
75%
50%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
10 reps
RPE 8
1B
Dip (Bodyweight)
3
10 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
65%
75%
95%
85%
75%
50%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
10 reps
RPE 8
1B
Dip (Bodyweight)
3
10 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
65%
75%
95%
85%
75%
50%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
10 reps
RPE 8
1B
Dip (Bodyweight)
3
10 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
65%
75%
95%
85%
80%
60%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
10 reps
RPE 8
1B
Dip (Bodyweight)
3
10 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
65%
75%
95%
85%
80%
60%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
10 reps
RPE 8
1B
Dip (Bodyweight)
3
10 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
65%
75%
95%
85%
80%
60%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
10 reps
RPE 8
1B
Dip (Bodyweight)
3
10 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
65%
75%
95%
85%
80%
60%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
12 reps
RPE 8
1B
Dip (Bodyweight)
3
12 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
75%
85%
95%
85%
80%
75%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
12 reps
RPE 8
1B
Dip (Bodyweight)
3
12 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
75%
85%
95%
85%
80%
75%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
12 reps
RPE 8
1B
Dip (Bodyweight)
3
12 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
75%
85%
95%
85%
80%
75%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
12 reps
RPE 8
1B
Dip (Bodyweight)
3
12 reps
RPE 8
2
Typewriter Push-up
3
AMRAP
RPE 9
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Military Press (Barbell)
1
1
1
1
1
1
5 reps
7 reps
3 reps
6 reps
10 reps
15 reps
75%
85%
95%
85%
80%
75%
5
Chest Fly (Cable)
3
AMRAP
RPE 9
6
Decline Crunch
3
AMRAP
RPE 9
Week 1
1 / 12 Weeks
Day 2
1
Muscle Up
3 Sets
AMRAP
@6.5
2
Pull-Up (Band)
2 Sets
AMRAP
@6.5
3
Wide Grip Pull-Up
3 Sets
AMRAP
@9
4
TRX Row
3 Sets
AMRAP
@9.5
5
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9.5
6
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
7
Bicep Curl (Barbell)
4 Sets
AMRAP
@8
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
5 Reps
3 Reps
8 Reps
15 Reps
65%
75%
95%
75%
65%
2
Nordic Curl
3 Sets
8-10 Reps
@8
3
Lunge (Dumbbell)
3 Sets
10 Reps
@9
4
Prowler Push
3 Sets
1.5 mins
@9
5
Decline Crunch
3 Sets
AMRAP
@9.5
Day 1
1
Squat (Barbell)
1 Set
3 Sets
1 Set
1 Set
5 Reps
7 Reps
3 Reps
15 Reps
65%
75%
90%
50%
2
Single Leg RDL
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@8
@8
3
Leg Extension
3 Sets
15 Reps
@9
4
Leg Curl
3 Sets
15 Reps
@9
5
L-sit
3 Sets
AMRAP
@10
Day 4
1A
Decline Push Up
3 Sets
10 Reps
@8
1B
Dip (Bodyweight)
3 Sets
10 Reps
@8
2
Typewriter Push-up
3 Sets
AMRAP
@9
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
4
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
7 Reps
3 Reps
6 Reps
10 Reps
15 Reps
65%
75%
95%
85%
75%
50%
5
Chest Fly (Cable)
3 Sets
AMRAP
@9
6
Decline Crunch
3 Sets
AMRAP
-