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BoostcampPNG

Full Body Work

by Bhavin S.

Program Description

Different workout programs mixed in. Look at Notes on each workout

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 10, 2026 08:00
  • Last Edited
    Feb 10, 2026 08:02
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
18.2%
Glutes
18.1%
Hamstrings
18.1%
Upper Back
9.1%
Lats
8.6%
Abs
6.3%
Lower Back
6.1%
Biceps
4.9%
Adductors
3.3%
Middle Delts
1.5%
Triceps
1.3%
Cardio
1%
Front Delts
1%
Forearms
0.8%
Chest
0.6%
Olympic
0.5%
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
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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
1A
Clean (Dumbbell)
5
3 reps
RPE 8
1B
Push Press (Dumbbell)
5
3 reps
RPE 8
1C
Front Squat (Dumbbell)
5
3 reps
RPE 8
2A
Crush Press (Dumbbell)
4
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 8
2C
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Snatch (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Farmer Carry
2
10 reps
RPE 8
3C
Get Up Sit Up (Dumbbell)
2
10 reps
RPE 8
3D
Renegade Row
2
10 reps
RPE 8
4A
Left Split Stance Alt Hammer Curl
2
10 reps
RPE 8
4B
Right Split Stance Alt Shoulder Press
2
10 reps
RPE 8
4C
Split Switch
2
10 reps
RPE 8
4D
Squat Curl To Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
RPE 10
2
Underhand Barbell Row
1
20 reps
RPE 10
3
High Pull (Dumbbell)
1
20 reps
RPE 10
4
Pullover (Dumbbell)
1
20 reps
RPE 10
5
Goblet Squat
1
40 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
5
3 reps
RPE 8
1B
Push Press (Dumbbell)
5
3 reps
RPE 8
1C
Front Squat (Dumbbell)
5
3 reps
RPE 8
2A
Crush Press (Dumbbell)
4
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 8
2C
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Snatch (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Farmer Carry
2
10 reps
RPE 8
3C
Get Up Sit Up (Dumbbell)
2
10 reps
RPE 8
3D
Renegade Row
2
10 reps
RPE 8
4A
Left Split Stance Alt Hammer Curl
2
10 reps
RPE 8
4B
Right Split Stance Alt Shoulder Press
2
10 reps
RPE 8
4C
Split Switch
2
10 reps
RPE 8
4D
Squat Curl To Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
RPE 10
2
Underhand Barbell Row
1
20 reps
RPE 10
3
High Pull (Dumbbell)
1
20 reps
RPE 10
4
Pullover (Dumbbell)
1
20 reps
RPE 10
5
Goblet Squat
1
40 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
5
3 reps
RPE 8
1B
Push Press (Dumbbell)
5
3 reps
RPE 8
1C
Front Squat (Dumbbell)
5
3 reps
RPE 8
2A
Crush Press (Dumbbell)
4
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 8
2C
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Snatch (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Farmer Carry
2
10 reps
RPE 8
3C
Get Up Sit Up (Dumbbell)
2
10 reps
RPE 8
3D
Renegade Row
2
10 reps
RPE 8
4A
Left Split Stance Alt Hammer Curl
2
10 reps
RPE 8
4B
Right Split Stance Alt Shoulder Press
2
10 reps
RPE 8
4C
Split Switch
2
10 reps
RPE 8
4D
Squat Curl To Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
RPE 10
2
Underhand Barbell Row
1
20 reps
RPE 10
3
High Pull (Dumbbell)
1
20 reps
RPE 10
4
Pullover (Dumbbell)
1
20 reps
RPE 10
5
Goblet Squat
1
40 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
5
3 reps
RPE 8
1B
Push Press (Dumbbell)
5
3 reps
RPE 8
1C
Front Squat (Dumbbell)
5
3 reps
RPE 8
2A
Crush Press (Dumbbell)
4
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 8
2C
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Snatch (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Farmer Carry
2
10 reps
RPE 8
3C
Get Up Sit Up (Dumbbell)
2
10 reps
RPE 8
3D
Renegade Row
2
10 reps
RPE 8
4A
Left Split Stance Alt Hammer Curl
2
10 reps
RPE 8
4B
Right Split Stance Alt Shoulder Press
2
10 reps
RPE 8
4C
Split Switch
2
10 reps
RPE 8
4D
Squat Curl To Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
RPE 10
2
Underhand Barbell Row
1
20 reps
RPE 10
3
High Pull (Dumbbell)
1
20 reps
RPE 10
4
Pullover (Dumbbell)
1
20 reps
RPE 10
5
Goblet Squat
1
40 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
5
3 reps
RPE 8
1B
Push Press (Dumbbell)
5
3 reps
RPE 8
1C
Front Squat (Dumbbell)
5
3 reps
RPE 8
2A
Crush Press (Dumbbell)
4
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 8
2C
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Snatch (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Farmer Carry
2
10 reps
RPE 8
3C
Get Up Sit Up (Dumbbell)
2
10 reps
RPE 8
3D
Renegade Row
2
10 reps
RPE 8
4A
Left Split Stance Alt Hammer Curl
2
10 reps
RPE 8
4B
Right Split Stance Alt Shoulder Press
2
10 reps
RPE 8
4C
Split Switch
2
10 reps
RPE 8
4D
Squat Curl To Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
RPE 10
2
Underhand Barbell Row
1
20 reps
RPE 10
3
High Pull (Dumbbell)
1
20 reps
RPE 10
4
Pullover (Dumbbell)
1
20 reps
RPE 10
5
Goblet Squat
1
40 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Clean (Dumbbell)
5
3 reps
RPE 8
1B
Push Press (Dumbbell)
5
3 reps
RPE 8
1C
Front Squat (Dumbbell)
5
3 reps
RPE 8
2A
Crush Press (Dumbbell)
4
10 reps
RPE 8
2B
Bent Over Row (Dumbbell)
4
10 reps
RPE 8
2C
Reverse Lunge (Dumbbell)
4
10 reps
RPE 8
3A
Snatch (Dumbbell)
2
10 reps
RPE 8
3B
Single Arm Farmer Carry
2
10 reps
RPE 8
3C
Get Up Sit Up (Dumbbell)
2
10 reps
RPE 8
3D
Renegade Row
2
10 reps
RPE 8
4A
Left Split Stance Alt Hammer Curl
2
10 reps
RPE 8
4B
Right Split Stance Alt Shoulder Press
2
10 reps
RPE 8
4C
Split Switch
2
10 reps
RPE 8
4D
Squat Curl To Press
2
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
20 reps
RPE 10
2
Underhand Barbell Row
1
20 reps
RPE 10
3
High Pull (Dumbbell)
1
20 reps
RPE 10
4
Pullover (Dumbbell)
1
20 reps
RPE 10
5
Goblet Squat
1
40 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Barbell)
3
20 reps
RPE 8
2A
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2B
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
20-25 reps
RPE 8
4B
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Front Raise (Plate)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
20 reps
RPE 10
2
Single Arm High Row (Cable)
1
20 reps
RPE 10
3
Lateral Raise (Cable)
1
20 reps
RPE 10
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 10
5
Reverse Lunge (Dumbbell)
1
20 reps
RPE 10
6
Seated Hamstring Curl
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Barbell)
3
20 reps
RPE 8
2A
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2B
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
20-25 reps
RPE 8
4B
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Front Raise (Plate)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
20 reps
RPE 10
2
Single Arm High Row (Cable)
1
20 reps
RPE 10
3
Lateral Raise (Cable)
1
20 reps
RPE 10
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 10
5
Reverse Lunge (Dumbbell)
1
20 reps
RPE 10
6
Seated Hamstring Curl
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Barbell)
3
20 reps
RPE 8
2A
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2B
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
20-25 reps
RPE 8
4B
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Front Raise (Plate)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
20 reps
RPE 10
2
Single Arm High Row (Cable)
1
20 reps
RPE 10
3
Lateral Raise (Cable)
1
20 reps
RPE 10
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 10
5
Reverse Lunge (Dumbbell)
1
20 reps
RPE 10
6
Seated Hamstring Curl
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Barbell)
3
20 reps
RPE 8
2A
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2B
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
20-25 reps
RPE 8
4B
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Front Raise (Plate)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
20 reps
RPE 10
2
Single Arm High Row (Cable)
1
20 reps
RPE 10
3
Lateral Raise (Cable)
1
20 reps
RPE 10
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 10
5
Reverse Lunge (Dumbbell)
1
20 reps
RPE 10
6
Seated Hamstring Curl
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Barbell)
3
20 reps
RPE 8
2A
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2B
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
20-25 reps
RPE 8
4B
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Front Raise (Plate)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
20 reps
RPE 10
2
Single Arm High Row (Cable)
1
20 reps
RPE 10
3
Lateral Raise (Cable)
1
20 reps
RPE 10
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 10
5
Reverse Lunge (Dumbbell)
1
20 reps
RPE 10
6
Seated Hamstring Curl
1
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge With Squat (Barbell)
3
20 reps
RPE 8
2A
Wide Grip Lat Pulldown
3
10 reps
RPE 8
2B
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 8
3
Single Arm 3-Way Chest Cable Fly
3
24 reps
RPE 8
4A
Tricep Rope Push Down (Cable)
3
20-25 reps
RPE 8
4B
Hammer Curl (Cable)
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 8
6
Front Raise (Plate)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Assisted)
1
20 reps
RPE 10
2
Single Arm High Row (Cable)
1
20 reps
RPE 10
3
Lateral Raise (Cable)
1
20 reps
RPE 10
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 10
5
Reverse Lunge (Dumbbell)
1
20 reps
RPE 10
6
Seated Hamstring Curl
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Standing Shoulder Press (Barbell)
10
6 reps
RPE 8
1B
Front Squat (Barbell)
10
7 reps
RPE 8
1C
Bent Over Row (Barbell)
10
8 reps
RPE 8
1D
Deadlift (Barbell)
10
9 reps
RPE 8
1E
Squat (Barbell)
10
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Clean (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@8
@8
@8
@8
@8
1B
Push Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@8
@8
@8
@8
@8
1C
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
3 Reps
@8
@8
@8
@8
@8
2A
Crush Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2B
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2C
Reverse Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
3A
Snatch (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3B
Single Arm Farmer Carry
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3C
Get Up Sit Up (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@8
@8
3D
Renegade Row
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4A
Left Split Stance Alt Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4B
Right Split Stance Alt Shoulder Press
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4C
Split Switch
1 Set
1 Set
10 Reps
10 Reps
@8
@8
4D
Squat Curl To Press
1 Set
1 Set
10 Reps
10 Reps
@8
@8
Day 2
1
Cardio
1 Set
30 mins
@8
Day 3
1
Walking Lunge With Squat (Barbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@8
@8
2A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2B
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Single Arm 3-Way Chest Cable Fly
1 Set
1 Set
1 Set
24 Reps
24 Reps
24 Reps
@8
@8
@8
4A
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
@8
@8
@8
4B
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
6
Front Raise (Plate)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
Day 4
1
Cardio
1 Set
30 mins
@8
Day 5
1A
Standing Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
1B
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
7 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
1C
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
1D
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
9 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
1E
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8