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Hybrid training (Thenics + Heavy Duty) - Joe

by Johel L.

Program Description

I want to do Hybrid (Thenics + Heavy Duty) to save time because I took to much time at the gym with bodybuilding. If you want to work for calisthenic skills and save time at the gym, this program is nice. PS if you want to edit the sets and reps, go ahead and do whatever you feel is best for yourself.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 17, 2025 11:58
  • Last Edited
    Oct 20, 2025 10:06
Muscle Engagement
Front
Back
MuscleSet
Lats
12.3%
Quadriceps
12.3%
Upper Back
9.8%
Abs
9.6%
Biceps
9.5%
Front Delts
9.1%
Glutes
6.9%
Hamstrings
6.1%
Chest
6.1%
Triceps
5.7%
Middle Delts
5.1%
Neck
2.5%
Forearms
2%
Lower Back
1.7%
Adductors
0.7%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
shoulder press smith machine
2
6-8 reps
RPE 9.5
2
side lateral raise holds
3
AMRAP
RPE 9.5
3
planche leans
3
AMRAP
RPE 10
4
Dragon Flag
2
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Pull-Up (Weighted)
2
6-8 reps
RPE 9.5
7
Lat Pulldown
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
shoulder press smith machine
2
6-8 reps
RPE 9.5
2
side lateral raise holds
3
AMRAP
RPE 9.5
3
planche leans
3
AMRAP
RPE 10
4
Dragon Flag
2
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Pull-Up (Weighted)
2
6-8 reps
RPE 9.5
7
Lat Pulldown
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
shoulder press smith machine
2
6-8 reps
RPE 9.5
2
side lateral raise holds
3
AMRAP
RPE 9.5
3
planche leans
3
AMRAP
RPE 10
4
Dragon Flag
2
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Pull-Up (Weighted)
2
6-8 reps
RPE 9.5
7
Lat Pulldown
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
shoulder press smith machine
2
6-8 reps
RPE 9.5
2
side lateral raise holds
3
AMRAP
RPE 9.5
3
planche leans
3
AMRAP
RPE 10
4
Dragon Flag
2
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Pull-Up (Weighted)
2
6-8 reps
RPE 9.5
7
Lat Pulldown
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
shoulder press smith machine
2
6-8 reps
RPE 9.5
2
side lateral raise holds
3
AMRAP
RPE 9.5
3
planche leans
3
AMRAP
RPE 10
4
Dragon Flag
2
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Pull-Up (Weighted)
2
6-8 reps
RPE 9.5
7
Lat Pulldown
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
shoulder press smith machine
2
6-8 reps
RPE 9.5
2
side lateral raise holds
3
AMRAP
RPE 9.5
3
planche leans
3
AMRAP
RPE 10
4
Dragon Flag
2
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Pull-Up (Weighted)
2
6-8 reps
RPE 9.5
7
Lat Pulldown
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
shoulder press smith machine
2
6-8 reps
RPE 9.5
2
side lateral raise holds
3
AMRAP
RPE 9.5
3
planche leans
3
AMRAP
RPE 10
4
Dragon Flag
2
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Pull-Up (Weighted)
2
6-8 reps
RPE 9.5
7
Lat Pulldown
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
shoulder press smith machine
2
6-8 reps
RPE 9.5
2
side lateral raise holds
3
AMRAP
RPE 9.5
3
planche leans
3
AMRAP
RPE 10
4
Dragon Flag
2
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Pull-Up (Weighted)
2
6-8 reps
RPE 9.5
7
Lat Pulldown
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9.5
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9.5
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9.5
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9.5
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9.5
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9.5
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9.5
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
6-8 reps
RPE 9.5
2
Hack Squat
2
6-8 reps
RPE 9.5
3
Hip Thrust (Machine)
2
6-8 reps
RPE 9.5
4
Lying Leg Curl
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Dip (Weighted)
2
6-8 reps
RPE 9.5
3
Chin-Up (Weighted)
2
6-8 reps
RPE 9.5
4
Alternating Hammer Curl
2
8-12 reps
RPE 9.5
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9.5
6
Single Arm Wrist Curls
2
8-12 reps
RPE 9.5
7
Reverse Wrist Curls (Cable)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Dip (Weighted)
2
6-8 reps
RPE 9.5
3
Chin-Up (Weighted)
2
6-8 reps
RPE 9.5
4
Alternating Hammer Curl
2
8-12 reps
RPE 9.5
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9.5
6
Single Arm Wrist Curls
2
8-12 reps
RPE 9.5
7
Reverse Wrist Curls (Cable)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Dip (Weighted)
2
6-8 reps
RPE 9.5
3
Chin-Up (Weighted)
2
6-8 reps
RPE 9.5
4
Alternating Hammer Curl
2
8-12 reps
RPE 9.5
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9.5
6
Single Arm Wrist Curls
2
8-12 reps
RPE 9.5
7
Reverse Wrist Curls (Cable)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Dip (Weighted)
2
6-8 reps
RPE 9.5
3
Chin-Up (Weighted)
2
6-8 reps
RPE 9.5
4
Alternating Hammer Curl
2
8-12 reps
RPE 9.5
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9.5
6
Single Arm Wrist Curls
2
8-12 reps
RPE 9.5
7
Reverse Wrist Curls (Cable)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Dip (Weighted)
2
6-8 reps
RPE 9.5
3
Chin-Up (Weighted)
2
6-8 reps
RPE 9.5
4
Alternating Hammer Curl
2
8-12 reps
RPE 9.5
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9.5
6
Single Arm Wrist Curls
2
8-12 reps
RPE 9.5
7
Reverse Wrist Curls (Cable)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Dip (Weighted)
2
6-8 reps
RPE 9.5
3
Chin-Up (Weighted)
2
6-8 reps
RPE 9.5
4
Alternating Hammer Curl
2
8-12 reps
RPE 9.5
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9.5
6
Single Arm Wrist Curls
2
8-12 reps
RPE 9.5
7
Reverse Wrist Curls (Cable)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Dip (Weighted)
2
6-8 reps
RPE 9.5
3
Chin-Up (Weighted)
2
6-8 reps
RPE 9.5
4
Alternating Hammer Curl
2
8-12 reps
RPE 9.5
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9.5
6
Single Arm Wrist Curls
2
8-12 reps
RPE 9.5
7
Reverse Wrist Curls (Cable)
2
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Dip (Weighted)
2
6-8 reps
RPE 9.5
3
Chin-Up (Weighted)
2
6-8 reps
RPE 9.5
4
Alternating Hammer Curl
2
8-12 reps
RPE 9.5
5
Alternating Dumbbell Curl
2
8-12 reps
RPE 9.5
6
Single Arm Wrist Curls
2
8-12 reps
RPE 9.5
7
Reverse Wrist Curls (Cable)
2
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9.5
4
plank hold
1
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Lat Pulldown
2
6-8 reps
RPE 9.5
7
Dumbbell Row
2
6-8 reps
RPE 9.5
8
Wide Grip Pull-Up
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9.5
4
plank hold
1
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Lat Pulldown
2
6-8 reps
RPE 9.5
7
Dumbbell Row
2
6-8 reps
RPE 9.5
8
Wide Grip Pull-Up
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9.5
4
plank hold
1
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Lat Pulldown
2
6-8 reps
RPE 9.5
7
Dumbbell Row
2
6-8 reps
RPE 9.5
8
Wide Grip Pull-Up
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9.5
4
plank hold
1
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Lat Pulldown
2
6-8 reps
RPE 9.5
7
Dumbbell Row
2
6-8 reps
RPE 9.5
8
Wide Grip Pull-Up
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9.5
4
plank hold
1
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Lat Pulldown
2
6-8 reps
RPE 9.5
7
Dumbbell Row
2
6-8 reps
RPE 9.5
8
Wide Grip Pull-Up
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9.5
4
plank hold
1
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Lat Pulldown
2
6-8 reps
RPE 9.5
7
Dumbbell Row
2
6-8 reps
RPE 9.5
8
Wide Grip Pull-Up
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9.5
4
plank hold
1
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Lat Pulldown
2
6-8 reps
RPE 9.5
7
Dumbbell Row
2
6-8 reps
RPE 9.5
8
Wide Grip Pull-Up
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Raise
3
8-12 reps
RPE 9.5
2
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9.5
3
Shoulder Press (Machine)
3
6-8 reps
RPE 9.5
4
plank hold
1
AMRAP
RPE 10
5
Lying Leg Raise
3
AMRAP
RPE 10
6
Lat Pulldown
2
6-8 reps
RPE 9.5
7
Dumbbell Row
2
6-8 reps
RPE 9.5
8
Wide Grip Pull-Up
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
lying leg press
2
6-8 reps
RPE 9.5
3
Deadlift (Barbell)
2
6-8 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9.5
5
Pistol Squat
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
lying leg press
2
6-8 reps
RPE 9.5
3
Deadlift (Barbell)
2
6-8 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9.5
5
Pistol Squat
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
lying leg press
2
6-8 reps
RPE 9.5
3
Deadlift (Barbell)
2
6-8 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9.5
5
Pistol Squat
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
lying leg press
2
6-8 reps
RPE 9.5
3
Deadlift (Barbell)
2
6-8 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9.5
5
Pistol Squat
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
lying leg press
2
6-8 reps
RPE 9.5
3
Deadlift (Barbell)
2
6-8 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9.5
5
Pistol Squat
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
lying leg press
2
6-8 reps
RPE 9.5
3
Deadlift (Barbell)
2
6-8 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9.5
5
Pistol Squat
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
lying leg press
2
6-8 reps
RPE 9.5
3
Deadlift (Barbell)
2
6-8 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9.5
5
Pistol Squat
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 9.5
2
lying leg press
2
6-8 reps
RPE 9.5
3
Deadlift (Barbell)
2
6-8 reps
RPE 9
4
Sissy Squat
3
10-15 reps
RPE 9.5
5
Pistol Squat
3
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
3
Chin-Up (Bodyweight)
2
10-15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
3
Chin-Up (Bodyweight)
2
10-15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
3
Chin-Up (Bodyweight)
2
10-15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
3
Chin-Up (Bodyweight)
2
10-15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
3
Chin-Up (Bodyweight)
2
10-15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
3
Chin-Up (Bodyweight)
2
10-15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
3
Chin-Up (Bodyweight)
2
10-15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
2
6-8 reps
RPE 9.5
3
Chin-Up (Bodyweight)
2
10-15 reps
RPE 9.5
4
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 9.5
6
Neck Curl
3
10-15 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
shoulder press smith machine
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
2
side lateral raise holds
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9.5
@9.5
@9.5
3
planche leans
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
4
Dragon Flag
1 Set
1 Set
AMRAP
AMRAP
@10
@10
5
Lying Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
6
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
7
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
2
Hack Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
3
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
4
Lying Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
2
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
3
Chin-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
4
Alternating Hammer Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@9.5
5
Alternating Dumbbell Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@9.5
6
Single Arm Wrist Curls
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@9.5
7
Reverse Wrist Curls (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@9.5
Day 4
1
Front Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9.5
@9.5
@9.5
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9.5
@9.5
@9.5
3
Shoulder Press (Machine)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9.5
@9.5
@9.5
4
plank hold
1 Set
AMRAP
@10
5
Lying Leg Raise
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
6
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
7
Dumbbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
8
Wide Grip Pull-Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
Day 5
1
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9.5
@9.5
@9.5
2
lying leg press
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
3
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@9
4
Sissy Squat
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9.5
@9.5
@9.5
5
Pistol Squat
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9.5
@9.5
@9.5
Day 6
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9.5
@9.5
3
Chin-Up (Bodyweight)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@9.5
4
Hammer Curl (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@9.5
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@9.5
6
Neck Curl
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9.5
@9.5
@9.5