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Crunch Time⏲️

by Amon A.
1 athletes joined

Program Description

**Crunch Time⏲️** is an 18-week comprehensive workout program designed to elevate your strength and sculpt your physique through a blend of barbell and dumbbell exercises. With 108 training sessions, this program targets major muscle groups while incorporating athletic movements and bodyweight fitness techniques, making it suitable for novices and intermediates alike. Get ready to build muscle, enhance endurance, and achieve a well-defined body with structured routines that keep you motivated and engaged throughout your fitness journey!

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    20 minutes
  • Created
    Aug 24, 2025 11:49
  • Last Edited
    Aug 24, 2025 12:24
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
2
10 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
2
6 reps
RPE 6.5
4
Military Press (Barbell)
2
6 reps
RPE 6.5
5
Tricep Kickback
2
6 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
10 reps
RPE 6.5
2
Leg Press
2
10 reps
RPE 6.5
3
Leg Extension
2
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Dumbbell)
2
10 reps
RPE 6.5
2
Dumbbell Row
2
10 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
2
10 reps
RPE 6.5
4
Rear Delt Fly (Dumbbell)
2
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Standing Calf Raise
2
15 reps
RPE 7
1B
21s (EZ Bar)
2
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
@6.5
2
Incline Chest Fly (Dumbbell)
2 Sets
10 Reps
@6.5
3
Incline Bench Press (Dumbbell)
2 Sets
6 Reps
@6.5
4
Military Press (Barbell)
2 Sets
6 Reps
@6.5
5
Tricep Kickback
2 Sets
6 Reps
@6.5
Day 2
1A
Standing Calf Raise
2 Sets
15 Reps
@7
1B
21s (EZ Bar)
2 Sets
-
Day 3
1
Leg Curl
2 Sets
10 Reps
@6.5
2
Leg Press
2 Sets
10 Reps
@6.5
3
Leg Extension
2 Sets
10 Reps
@6.5
Day 4
1A
Standing Calf Raise
2 Sets
15 Reps
@7
1B
21s (EZ Bar)
2 Sets
-
Day 5
1
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@6.5
2
Dumbbell Row
2 Sets
10 Reps
@6.5
3
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@6.5
4
Rear Delt Fly (Dumbbell)
2 Sets
10 Reps
@6.5
Day 6
1A
Standing Calf Raise
2 Sets
15 Reps
@7
1B
21s (EZ Bar)
2 Sets
-