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Your Final Form (Torso/Limbs)

by Cori F.
3 athletes joined
5.0
(1 rating)

Program Description

Lift weights and assume your final form

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 25, 2024 02:05
  • Last Edited
    Jun 26, 2025 07:07

Summary

Transform your physique with "Your Final Form," a comprehensive 12-week program designed to sculpt and strengthen your torso and limbs. Committing to five days a week, you'll engage in targeted workouts that blend compound and isolation exercises, ensuring balanced muscle development. From powerful barbell squats to precise rear delt flies, each session is crafted to push your limits and enhance your strength. Ideal for those with a garage gym setup, this program will guide you through every rep, helping you achieve the body you've always wanted. Get ready to unleash your potential!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
12-20 reps
RPE 10
2
Rear Delt Fly (Machine)
4
12-20 reps
RPE 10
3A
Bench Press (Barbell)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Seated Row (Cable)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
6
Ring Dip
3
8-15 reps
RPE 10
7
Hanging Leg Raise
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
12-20 reps
RPE 10
2
Rear Delt Fly (Machine)
4
12-20 reps
RPE 10
3A
Bench Press (Barbell)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Seated Row (Cable)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
6
Ring Dip
3
8-15 reps
RPE 10
7
Hanging Leg Raise
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
12-20 reps
RPE 10
2
Rear Delt Fly (Machine)
4
12-20 reps
RPE 10
3A
Bench Press (Barbell)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Seated Row (Cable)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
6
Ring Dip
3
8-15 reps
RPE 10
7
Hanging Leg Raise
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
12-20 reps
RPE 10
2
Rear Delt Fly (Machine)
4
12-20 reps
RPE 10
3A
Bench Press (Barbell)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Seated Row (Cable)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
6
Ring Dip
3
8-15 reps
RPE 10
7
Hanging Leg Raise
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
4
20-30 reps
RPE 10
6
Rear Delt Fly (Cable)
4
20-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12-15 reps
8-12 reps
RPE 6
RPE 10
2
Good Morning
1
4
12-20 reps
10-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
1
3
12-20 reps
8-12 reps
RPE 6
RPE 10
4
Tricep Kickback
1
3
12-20 reps
8-12 reps
RPE 8
RPE 10
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12-15 reps
8-12 reps
RPE 6
RPE 10
2
Good Morning
1
4
12-20 reps
10-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
1
3
12-20 reps
8-12 reps
RPE 6
RPE 10
4
Tricep Kickback
1
3
12-20 reps
8-12 reps
RPE 8
RPE 10
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12-15 reps
8-12 reps
RPE 6
RPE 10
2
Good Morning
1
4
12-20 reps
10-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
1
3
12-20 reps
8-12 reps
RPE 6
RPE 10
4
Tricep Kickback
1
3
12-20 reps
8-12 reps
RPE 8
RPE 10
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12-15 reps
8-12 reps
RPE 6
RPE 10
2
Good Morning
1
4
12-20 reps
10-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
1
3
12-20 reps
8-12 reps
RPE 6
RPE 10
4
Tricep Kickback
1
3
12-20 reps
8-12 reps
RPE 8
RPE 10
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Cable Crunch
3
12-20 reps
RPE 10
5
Hanging Leg Raise
3
12-20 reps
RPE 10
6
Squat (Barbell)
5
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Rear Delt Row
3
AMRAP
RPE 10
3
Lat Pulldown (Single Arm)
1
2
10-12 reps
10-12 reps
-
RPE 10
4
Cable Crunch
3
10-20 reps
RPE 10
5
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Rear Delt Row
3
AMRAP
RPE 10
3
Lat Pulldown (Single Arm)
1
2
10-12 reps
10-12 reps
-
RPE 10
4
Cable Crunch
3
10-20 reps
RPE 10
5
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Rear Delt Row
3
AMRAP
RPE 10
3
Lat Pulldown (Single Arm)
1
2
10-12 reps
10-12 reps
-
RPE 10
4
Cable Crunch
3
10-20 reps
RPE 10
5
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Rear Delt Row
3
AMRAP
RPE 10
3
Lat Pulldown (Single Arm)
1
2
10-12 reps
10-12 reps
-
RPE 10
4
Cable Crunch
3
10-20 reps
RPE 10
5
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Rear Delt Row
3
AMRAP
RPE 10
3
Lat Pulldown (Single Arm)
1
2
10-12 reps
10-12 reps
-
RPE 10
4
Cable Crunch
3
10-20 reps
RPE 10
5
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
12-15 reps
8-10 reps
RPE 6
RPE 10
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Tricep Pushdown (Cable)
1
3
15-20 reps
10-15 reps
RPE 7
RPE 10
4
Bicep Curl (Cable)
1
3
12-20 reps
10-15 reps
RPE 7
RPE 10
5A
Skull Crusher
3
8-12 reps
RPE 9
5B
Hammer Curl
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
12-15 reps
8-10 reps
RPE 6
RPE 10
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Tricep Pushdown (Cable)
1
3
15-20 reps
10-15 reps
RPE 7
RPE 10
4
Bicep Curl (Cable)
1
3
12-20 reps
10-15 reps
RPE 7
RPE 10
5A
Skull Crusher
3
8-12 reps
RPE 9
5B
Hammer Curl
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
12-15 reps
8-10 reps
RPE 6
RPE 10
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Tricep Pushdown (Cable)
1
3
15-20 reps
10-15 reps
RPE 7
RPE 10
4
Bicep Curl (Cable)
1
3
12-20 reps
10-15 reps
RPE 7
RPE 10
5A
Skull Crusher
3
8-12 reps
RPE 9
5B
Hammer Curl
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
12-15 reps
8-10 reps
RPE 6
RPE 10
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Tricep Pushdown (Cable)
1
3
15-20 reps
10-15 reps
RPE 7
RPE 10
4
Bicep Curl (Cable)
1
3
12-20 reps
10-15 reps
RPE 7
RPE 10
5A
Skull Crusher
3
8-12 reps
RPE 9
5B
Hammer Curl
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
12-15 reps
8-10 reps
RPE 6
RPE 10
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Tricep Pushdown (Cable)
1
3
15-20 reps
10-15 reps
RPE 7
RPE 10
4
Bicep Curl (Cable)
1
3
12-20 reps
10-15 reps
RPE 7
RPE 10
5A
Skull Crusher
3
8-12 reps
RPE 9
5B
Hammer Curl
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
4A
T-Bar Row
1
3
12-20 reps
8-12 reps
RPE 6
RPE 9
4B
Ring Dip
4
8-15 reps
RPE 10
5A
Lat Prayer
3
10-12 reps
RPE 9
5B
Landmine Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
4A
T-Bar Row
1
3
12-20 reps
8-12 reps
RPE 6
RPE 9
4B
Ring Dip
4
8-15 reps
RPE 10
5A
Lat Prayer
3
10-12 reps
RPE 9
5B
Landmine Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
4A
T-Bar Row
1
3
12-20 reps
8-12 reps
RPE 6
RPE 9
4B
Ring Dip
4
8-15 reps
RPE 10
5A
Lat Prayer
3
10-12 reps
RPE 9
5B
Landmine Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
4A
T-Bar Row
1
3
12-20 reps
8-12 reps
RPE 6
RPE 9
4B
Ring Dip
4
8-15 reps
RPE 10
5A
Lat Prayer
3
10-12 reps
RPE 9
5B
Landmine Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
4A
T-Bar Row
1
3
12-20 reps
8-12 reps
RPE 6
RPE 9
4B
Ring Dip
4
8-15 reps
RPE 10
5A
Lat Prayer
3
10-12 reps
RPE 9
5B
Landmine Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
4 Sets
AMRAP
@10
2
Chin-Up (Weighted)
4 Sets
AMRAP
@10
3
Bench Press (Close Grip)
3 Sets
8-15 Reps
@10
4
Seated Row (Cable)
3 Sets
AMRAP
@10
5
Rear Delt Fly (Cable)
3 Sets
20-30 Reps
@10
6
Cable Crunch
3 Sets
12-20 Reps
@10
7
Hanging Leg Raise
3 Sets
12-20 Reps
@10
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Cable Crunch
3 Sets
10-20 Reps
@10
3
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 2
1
Overhead Tricep Extension (Cable)
4 Sets
AMRAP
@10
2
Bayesian Curl
4 Sets
AMRAP
@10
3A
Skull Crusher (Barbell)
3 Sets
AMRAP
@10
3B
Preacher Curl (EZ Bar)
3 Sets
AMRAP
@10
4
Lateral Raise (Cable)
3 Sets
20-30 Reps
@10
5
Squat (Barbell)
6 Sets
8-12 Reps
@10
Day 4
1
Chin-Up (Weighted)
4 Sets
AMRAP
@10
2
Dip (Weighted)
4 Sets
AMRAP
@10
3
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
4
Deficit Push Up
3 Sets
AMRAP
@10
5
Rear Delt Fly (Cable)
3 Sets
20-30 Reps
@10
6
Cable Crunch
3 Sets
12-20 Reps
@10
7
Hanging Leg Raise
3 Sets
12-20 Reps
@10
Day 5
1
Overhead Extension (EZ Bar)
4 Sets
AMRAP
@10
2
Bayesian Curl
4 Sets
AMRAP
@10
3A
Skull Crusher (Barbell)
3 Sets
AMRAP
@10
3B
Preacher Curl (EZ Bar)
3 Sets
AMRAP
@10
4
Lateral Raise (Cable)
3 Sets
20-30 Reps
@10
5
Romanian Deadlift (Barbell)
6 Sets
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Cori F.Age 34, Man
a year ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
God Tier