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Hybrid calisthenics

by Anonymous
1 athletes joined

Program Description

Body building using weighted calisthenics will create an aesthetic physique and brutal strength.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 14, 2025 04:14
  • Last Edited
    Apr 08, 2025 12:33
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
3
1
5-8 reps
8-12 reps
RPE 10
RPE 10
2
Pull-Up (Weighted)
1
2
4-6 reps
5-8 reps
RPE 10
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Yates Row Ez Bar
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Cable)
3
8-12 reps
RPE 10
6
Ab Wheel
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
6-10 reps
RPE 10
2
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
3
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Platz Squat
3
5-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
7
Power Shrug
2
5-7 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
3
4-6 reps
RPE 10
2
Chin-Up (Weighted)
3
3-5 reps
RPE 10
3
Push Up (Weighted)
3
5-10 reps
RPE 10
4
Chest Supported Row (Dumbbell)
2
1
6-8 reps
8-12 reps
RPE 10
RPE 10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
6
Lu Raise
2
10-15 reps
RPE 10
7
Decline Sit Up (Weighted)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 10
2
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 10
3
JM Press (Smith Machine)
2
5-7 reps
RPE 10
4
French Press
2
8-12 reps
RPE 10
5
Split Squat Front Foot Elevated (Smith Machine)
2
8-12 reps
RPE 10
6
Good Morning
2
8-12 reps
RPE 10
7
Power Shrug
2
7-12 reps
RPE 10
8
Neck Work
1
5 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Dip (Assisted)
3 Sets
1 Set
5-8 Reps
8-12 Reps
@10
@10
2
Pull-Up (Weighted)
1 Set
2 Sets
4-6 Reps
5-8 Reps
@10
@10
3
Push Up (Weighted)
3 Sets
5-10 Reps
@10
4
Yates Row Ez Bar
2 Sets
1 Set
6-8 Reps
8-12 Reps
@10
@10
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
6
Ab Wheel
3 Sets
8-12 Reps
@10
Day 2
1
Bicep Curl (Machine)
2 Sets
6-10 Reps
@10
2
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
3
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Platz Squat
3 Sets
5-8 Reps
@10
6
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
7
Power Shrug
2 Sets
5-7 Reps
@10
8
Neck Work
1 Set
5 mins
@10
Day 3
1
Push Up (Weighted)
3 Sets
4-6 Reps
@10
2
Chin-Up (Weighted)
3 Sets
3-5 Reps
@10
3
Push Up (Weighted)
3 Sets
5-10 Reps
@10
4
Chest Supported Row (Dumbbell)
2 Sets
1 Set
6-8 Reps
8-12 Reps
@10
@10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@10
6
Lu Raise
2 Sets
10-15 Reps
@10
7
Decline Sit Up (Weighted)
3 Sets
8-12 Reps
@10
Day 4
1
Hammer Curl (Dumbbell)
2 Sets
10-15 Reps
@10
2
Preacher Curl (EZ Bar)
2 Sets
6-8 Reps
@10
3
JM Press (Smith Machine)
2 Sets
5-7 Reps
@10
4
French Press
2 Sets
8-12 Reps
@10
5
Split Squat Front Foot Elevated (Smith Machine)
2 Sets
8-12 Reps
@10
6
Good Morning
2 Sets
8-12 Reps
@10
7
Power Shrug
2 Sets
7-12 Reps
@10
8
Neck Work
1 Set
5 mins
@10