logo
BoostcampPNG

Rebirth Protocol

by Fabian C.

Program Description

An improved body part split for gaining muscle. You will focus on one body part per day while hitting each body part twice a week. If full body leaves you wrecked and going through the motions half of the workout, don't want to dedicate multiple days to legs only on a week or just want to gain muscle while cooking a part of your body completely....this program is for you. Use Double progression.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 11, 2025 12:29
  • Last Edited
    Dec 11, 2025 02:17
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.9%
Triceps
12%
Upper Back
10.4%
Chest
8%
Middle Delts
8%
Hamstrings
7.2%
Biceps
6.8%
Lats
5.6%
Glutes
5.6%
Quadriceps
5.6%
Abs
5.2%
Lower Back
4.4%
Rear Delts
4%
Calves
2.4%
Forearms
1.6%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
2
Single Arm High Row (Machine)
2
8-10 reps
RPE 8
3
Hyperextension
2
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
2
AMRAP
-
5
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Split Squat (Bodyweight)
2
AMRAP
-
8
Calf Raise (Leg Press)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6 reps
RPE 8-10
2
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3
Chest Fly (Cable)
2
10 reps
RPE 8
4
Dip (Bodyweight)
1
AMRAP
RPE 8-10
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6A
Rear Delt Fly (Dumbbell)
2
AMRAP
-
6B
Lateral Raise (Dumbbell)
2
AMRAP
-
7
Leg Raise (Captain's Chair)
1
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-10 reps
RPE 8
2
Leg Curl
2
10-12 reps
RPE 8
3
Leg Extension
2
10-12 reps
RPE 8
4
Calf Raise (Leg Press)
2
AMRAP
-
5
Hyperextension
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Upright Row (Barbell)
2
8-12 reps
RPE 8
3
Face Pull
2
10-15 reps
RPE 8
4
Lateral Raise (Machine)
2
10-15 reps
RPE 8
5A
Pull-Up (Bodyweight)
2
AMRAP
-
5B
Push Up
2
AMRAP
-
6A
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8
6B
Rope Curl
2
8-12 reps
RPE 8
7
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@10
2
Single Arm High Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Hyperextension
1 Set
1 Set
AMRAP
AMRAP
@10
@10
4
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
7
Split Squat (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
8
Calf Raise (Leg Press)
1 Set
AMRAP
-
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8-10
@8-10
@8-10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4
Dip (Bodyweight)
1 Set
AMRAP
@8-10
5
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
6A
Rear Delt Fly (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
6B
Lateral Raise (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
-
-
7
Leg Raise (Captain's Chair)
1 Set
AMRAP
-
Day 3
1
Hack Squat
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@8
4
Calf Raise (Leg Press)
1 Set
1 Set
AMRAP
AMRAP
-
-
5
Hyperextension
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 4
1
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@9
2
Upright Row (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
3
Face Pull
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
4
Lateral Raise (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@8
5A
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
-
-
5B
Push Up
1 Set
1 Set
AMRAP
AMRAP
-
-
6A
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
6B
Rope Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8
7
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-