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Harambe

by Anonymous

Program Description

look like everyone's favourite monkey

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 26, 2024 12:38
  • Last Edited
    Jun 18, 2025 08:31

Summary

Unleash your inner beast with the Harambe workout program! Over the course of 8 weeks, this intense 6-day-a-week regimen combines heavy lifting and high-rep exercises to sculpt your chest, back, shoulders, and arms. Each session is designed to push your limits, featuring compound movements like bench presses and squats, alongside targeted isolation work. Get ready to channel your primal strength and dominate your fitness goals with a program that’s as fun as it is effective!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 9-10
2
Larsen Press (Barbell)
2
10-12 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9-10
5
Y Raise
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
7
Push Up (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 9-10
2
Larsen Press (Barbell)
2
10-12 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9-10
5
Y Raise
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
7
Push Up (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 9-10
2
Larsen Press (Barbell)
2
10-12 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9-10
5
Y Raise
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
7
Push Up (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 9-10
2
Larsen Press (Barbell)
2
10-12 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9-10
5
Y Raise
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
7
Push Up (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 9-10
2
Larsen Press (Barbell)
2
10-12 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9-10
5
Y Raise
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
7
Push Up (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 9-10
2
Larsen Press (Barbell)
2
10-12 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9-10
5
Y Raise
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
7
Push Up (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 9-10
2
Larsen Press (Barbell)
2
10-12 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9-10
5
Y Raise
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
7
Push Up (Weighted)
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3-5 reps
RPE 9-10
2
Larsen Press (Barbell)
2
10-12 reps
RPE 8-9
3
Arnold Press
3
8-10 reps
RPE 8-9
4
Chest Fly (Cable)
4
12-15 reps
RPE 9-10
5
Y Raise
3
12-15 reps
RPE 9-10
6
V-Handle Tricep Pushdown (Cable)
3
8-10 reps
RPE 9-10
7
Push Up (Weighted)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9-10
2
Dumbbell Row
2
10-12 reps
RPE 9-10
3
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Face Pull
3
10-12 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9-10
2
Dumbbell Row
2
10-12 reps
RPE 9-10
3
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Face Pull
3
10-12 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9-10
2
Dumbbell Row
2
10-12 reps
RPE 9-10
3
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Face Pull
3
10-12 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9-10
2
Dumbbell Row
2
10-12 reps
RPE 9-10
3
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Face Pull
3
10-12 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9-10
2
Dumbbell Row
2
10-12 reps
RPE 9-10
3
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Face Pull
3
10-12 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9-10
2
Dumbbell Row
2
10-12 reps
RPE 9-10
3
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Face Pull
3
10-12 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9-10
2
Dumbbell Row
2
10-12 reps
RPE 9-10
3
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Face Pull
3
10-12 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
8-10 reps
RPE 9-10
2
Dumbbell Row
2
10-12 reps
RPE 9-10
3
Reverse Pec Deck
3
12-15 reps
RPE 8-9
4
Seated Row (Cable)
3
8-10 reps
RPE 9-10
5
Face Pull
3
10-12 reps
RPE 9-10
6
Standing Pullover (Cable)
2
8-10 reps
RPE 9-10
7
Bicep Curl (EZ Bar)
2
8-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9-10
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Curl
3
8-10 reps
RPE 9-10
6
Seated Calf Raise
3
12-15 reps
RPE 9-10
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9-10
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Curl
3
8-10 reps
RPE 9-10
6
Seated Calf Raise
3
12-15 reps
RPE 9-10
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9-10
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Curl
3
8-10 reps
RPE 9-10
6
Seated Calf Raise
3
12-15 reps
RPE 9-10
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9-10
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Curl
3
8-10 reps
RPE 9-10
6
Seated Calf Raise
3
12-15 reps
RPE 9-10
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9-10
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Curl
3
8-10 reps
RPE 9-10
6
Seated Calf Raise
3
12-15 reps
RPE 9-10
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9-10
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Curl
3
8-10 reps
RPE 9-10
6
Seated Calf Raise
3
12-15 reps
RPE 9-10
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9-10
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Curl
3
8-10 reps
RPE 9-10
6
Seated Calf Raise
3
12-15 reps
RPE 9-10
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3-5 reps
RPE 9-10
2
Squat (Paused)
2
5 reps
RPE 8-9
3
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 8-9
4
Leg Extension
3
8-10 reps
RPE 9-10
5
Leg Curl
3
8-10 reps
RPE 9-10
6
Seated Calf Raise
3
12-15 reps
RPE 9-10
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9-10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9-10
8
Tricep Kickback
2
12-15 reps
RPE 10
9
Dip (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9-10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9-10
8
Tricep Kickback
2
12-15 reps
RPE 10
9
Dip (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9-10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9-10
8
Tricep Kickback
2
12-15 reps
RPE 10
9
Dip (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9-10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9-10
8
Tricep Kickback
2
12-15 reps
RPE 10
9
Dip (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9-10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9-10
8
Tricep Kickback
2
12-15 reps
RPE 10
9
Dip (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9-10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9-10
8
Tricep Kickback
2
12-15 reps
RPE 10
9
Dip (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9-10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9-10
8
Tricep Kickback
2
12-15 reps
RPE 10
9
Dip (Weighted)
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3-5 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
2
6-8 reps
RPE 9-10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 8-9
4
Lateral Raise (Cable)
2
6-8 reps
RPE 9-10
5
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
7
Tricep Pushdown (Cable)
2
10-12 reps
RPE 9-10
8
Tricep Kickback
2
12-15 reps
RPE 10
9
Dip (Weighted)
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 9-10
2
Barbell Row
3
8-10 reps
RPE 9-10
3
Shrug (Barbell)
3
10-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 9-10
2
Barbell Row
3
8-10 reps
RPE 9-10
3
Shrug (Barbell)
3
10-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 9-10
2
Barbell Row
3
8-10 reps
RPE 9-10
3
Shrug (Barbell)
3
10-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 9-10
2
Barbell Row
3
8-10 reps
RPE 9-10
3
Shrug (Barbell)
3
10-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 9-10
2
Barbell Row
3
8-10 reps
RPE 9-10
3
Shrug (Barbell)
3
10-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 9-10
2
Barbell Row
3
8-10 reps
RPE 9-10
3
Shrug (Barbell)
3
10-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 9-10
2
Barbell Row
3
8-10 reps
RPE 9-10
3
Shrug (Barbell)
3
10-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-10 reps
RPE 9-10
2
Barbell Row
3
8-10 reps
RPE 9-10
3
Shrug (Barbell)
3
10-12 reps
RPE 8-9
4
Seated Wide-Grip Row (Cable)
2
8-10 reps
RPE 9-10
5
Incline Curl (Dumbbell)
2
10-12 reps
RPE 9-10
6
Hammer Curl
2
8-10 reps
RPE 9-10
7
Preacher Curl (Barbell)
2
10-12 reps
RPE 10
8
Dead Hang
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8-9
3
Split Squat (Barbell)
3
6-8 reps
RPE 8-9
4
Lying Leg Curl
2
8-10 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8-9
3
Split Squat (Barbell)
3
6-8 reps
RPE 8-9
4
Lying Leg Curl
2
8-10 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8-9
3
Split Squat (Barbell)
3
6-8 reps
RPE 8-9
4
Lying Leg Curl
2
8-10 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8-9
3
Split Squat (Barbell)
3
6-8 reps
RPE 8-9
4
Lying Leg Curl
2
8-10 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8-9
3
Split Squat (Barbell)
3
6-8 reps
RPE 8-9
4
Lying Leg Curl
2
8-10 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8-9
3
Split Squat (Barbell)
3
6-8 reps
RPE 8-9
4
Lying Leg Curl
2
8-10 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8-9
3
Split Squat (Barbell)
3
6-8 reps
RPE 8-9
4
Lying Leg Curl
2
8-10 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3-5 reps
RPE 9-10
2
Leg Press (45 Degrees)
4
10-12 reps
RPE 8-9
3
Split Squat (Barbell)
3
6-8 reps
RPE 8-9
4
Lying Leg Curl
2
8-10 reps
RPE 9-10
5
Hip Adductor (Machine)
2
10-12 reps
RPE 10
6
Standing Calf Raise
3
6-8 reps
RPE 10
7
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
3-5 Reps
@9-10
2
Larsen Press (Barbell)
2 Sets
10-12 Reps
@8-9
3
Arnold Press
3 Sets
8-10 Reps
@8-9
4
Chest Fly (Cable)
4 Sets
12-15 Reps
@9-10
5
Y Raise
3 Sets
12-15 Reps
@9-10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@9-10
7
Push Up (Weighted)
2 Sets
AMRAP
@10
Day 2
1
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
@9-10
2
Dumbbell Row
2 Sets
10-12 Reps
@9-10
3
Reverse Pec Deck
3 Sets
12-15 Reps
@8-9
4
Seated Row (Cable)
3 Sets
8-10 Reps
@9-10
5
Face Pull
3 Sets
10-12 Reps
@9-10
6
Standing Pullover (Cable)
2 Sets
8-10 Reps
@9-10
7
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
@8-9
Day 3
1
Squat (Barbell)
1 Set
3-5 Reps
@9-10
2
Squat (Paused)
2 Sets
5 Reps
@8-9
3
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@8-9
4
Leg Extension
3 Sets
8-10 Reps
@9-10
5
Leg Curl
3 Sets
8-10 Reps
@9-10
6
Seated Calf Raise
3 Sets
12-15 Reps
@9-10
7
Decline Sit Up (Weighted)
2 Sets
10-12 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
3-5 Reps
@9-10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-8 Reps
@9-10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8-9
4
Lateral Raise (Cable)
2 Sets
6-8 Reps
@9-10
5
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@8-9
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
10-12 Reps
@9-10
8
Tricep Kickback
2 Sets
12-15 Reps
@10
9
Dip (Weighted)
1 Set
AMRAP
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
8-10 Reps
@9-10
2
Barbell Row
3 Sets
8-10 Reps
@9-10
3
Shrug (Barbell)
3 Sets
10-12 Reps
@8-9
4
Seated Wide-Grip Row (Cable)
2 Sets
8-10 Reps
@9-10
5
Incline Curl (Dumbbell)
2 Sets
10-12 Reps
@9-10
6
Hammer Curl
2 Sets
8-10 Reps
@9-10
7
Preacher Curl (Barbell)
2 Sets
10-12 Reps
@10
8
Dead Hang
1 Set
AMRAP
@10
Day 6
1
Deadlift (Barbell)
1 Set
3-5 Reps
@9-10
2
Leg Press (45 Degrees)
4 Sets
10-12 Reps
@8-9
3
Split Squat (Barbell)
3 Sets
6-8 Reps
@8-9
4
Lying Leg Curl
2 Sets
8-10 Reps
@9-10
5
Hip Adductor (Machine)
2 Sets
10-12 Reps
@10
6
Standing Calf Raise
3 Sets
6-8 Reps
@10
7
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10