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Long, Tan, and Handsome Workout

by William Foley

Program Description

Bodybuilding program 5x/ week upper + lower workouts - no barbell available

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 26, 2025 05:23
  • Last Edited
    Jul 10, 2025 01:15

Summary

Transform your physique with the Long, Tan, and Handsome Workout, a comprehensive 12-week program designed for serious lifters. Committing to five days a week, you'll tackle a balanced mix of upper and lower body workouts, focusing on strength and hypertrophy. With targeted exercises like the Incline Bench Press and Leg Press, you'll build muscle and definition while enhancing overall athleticism. Equip yourself for success in the gym and watch your hard work pay off as you sculpt a stronger, more confident you.
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4.8 Stars with 10, 000+ Ratings
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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
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
2
Y Raise
3
12-15 reps
RPE 8
3
Bicep Curl (EZ Bar)
3
12 reps
RPE 8
4
Tricep Pushdown (Cable)
3
15 reps
RPE 8
5
Incline Hammer Curl (Dumbbell)
2
12 reps
RPE 8
6
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
7
Chest Fly (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
12 reps
RPE 8
2
Single Leg Calf Raise (Weighted)
3
15-20 reps
RPE 9
3
Hip Adductor (Machine)
3
15 reps
RPE 8
4
Back Extension (Weighted)
3
15 reps
RPE 8
5
Leg Extension
2
20 reps
RPE 8
6
Hamstring Curl
3
15 reps
RPE 8
7
Kelso Shrug
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
RPE 8
2
Seated Row (Machine)
3
12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Abs Crunch (Machine)
3
15 reps
RPE 8
7
Concentration Curl
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 9
2
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
3
Standing Behind Neck Shoulder Press (Barbell)
3
12 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
One Arm Lateral Raise (Cable)
3
15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
20 reps
RPE 8
7
Preacher Curl (Dumbbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
3
12 reps
RPE 8
2
Calf Raise (Machine)
3
15 reps
RPE 8
3
Hip Abductor (Machine)
3
15 reps
RPE 8
4
Cable Crunch
3
15 reps
RPE 8
5
Single Leg Extension
3
15 reps
RPE 8
6
Single-Leg Leg Curl
3
15 reps
RPE 8
7
Shrug (Dumbbell)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
2
Y Raise
3 Sets
12-15 Reps
@8
3
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
5
Incline Hammer Curl (Dumbbell)
2 Sets
12 Reps
@8
6
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
7
Chest Fly (Machine)
3 Sets
15 Reps
@8
Day 2
1
Leg Press
3 Sets
12 Reps
@8
2
Single Leg Calf Raise (Weighted)
3 Sets
15-20 Reps
@9
3
Hip Adductor (Machine)
3 Sets
15 Reps
@8
4
Back Extension (Weighted)
3 Sets
15 Reps
@8
5
Leg Extension
2 Sets
20 Reps
@8
6
Hamstring Curl
3 Sets
15 Reps
@8
7
Kelso Shrug
3 Sets
12 Reps
@8
Day 3
1
Chest Press (Machine)
3 Sets
12 Reps
@8
2
Seated Row (Machine)
3 Sets
12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@8
4
Incline Tricep Extension (Dumbbell)
3 Sets
15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15 Reps
@8
7
Concentration Curl
3 Sets
20 Reps
@8
Day 4
1
Dip (Bodyweight)
3 Sets
AMRAP
@9
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
@9
3
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
12 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
One Arm Lateral Raise (Cable)
3 Sets
15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
20 Reps
@8
7
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@8
Day 5
1
Single Leg Press
3 Sets
12 Reps
@8
2
Calf Raise (Machine)
3 Sets
15 Reps
@8
3
Hip Abductor (Machine)
3 Sets
15 Reps
@8
4
Cable Crunch
3 Sets
15 Reps
@8
5
Single Leg Extension
3 Sets
15 Reps
@8
6
Single-Leg Leg Curl
3 Sets
15 Reps
@8
7
Shrug (Dumbbell)
3 Sets
15 Reps
@8