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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
    Jun 18, 2025 12:52

Summary

Transform your strength with the 12-week Hybrid Calisthenics program, designed for those ready to elevate their fitness game. This dynamic plan combines bodyweight exercises with weighted movements, focusing on upper body, legs, and core, while challenging you four days a week. Each session is carefully structured to build muscle and enhance endurance, utilizing equipment found in a full gym. Get ready to push your limits and achieve the physique you’ve always wanted!
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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
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