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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
    Aug 26, 2024 01:45
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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