logo
BoostcampPNG

Harl's Ultimate ULPPL

by Rory

Program Description

Heavy circle go up

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 19, 2024 12:08
  • Last Edited
    Aug 10, 2024 12:06
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
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
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
1
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
2
1-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Split Squat (Bodyweight)
2
12-20 reps
3
Leg Extension
1
12-20 reps
4
Back Extension (Weighted)
2
12-20 reps
5
Hamstring Curl
1
8-12 reps
6
Leg Raise (Captain's Chair)
3
8-12 reps
7
Standing Calf Raise
3
8-12 reps
8
Cable Crunch
3
8-10 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
2
Wrist Curls
3
12-20 reps
3
Seated Row (Cable)
2
8-12 reps
4
Wide Grip Lat Pulldown
2
10-15 reps
5
Rear Delt Fly (Machine)
2
12-20 reps
6
Bicep Curl (Barbell)
3
8-12 reps
7
Reverse Bicep Curl (Dumbbell)
2
8-12 reps
8
Wide Grip Pull-Up
1
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Push Up
2
15 reps
4
Abs Crunch (Weighted)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Push Up
2
15 reps
3
Abs Crunch (Weighted)
2
8-12 reps
4
Shoulder Press (Machine)
2
8-12 reps
5
Chest Fly (Machine)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Push Up
2
15 reps
4
Abs Crunch (Weighted)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Push Up
2
15 reps
4
Abs Crunch (Weighted)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Push Up
2
15 reps
3
Abs Crunch (Weighted)
2
8-12 reps
4
Shoulder Press (Machine)
2
8-12 reps
5
Chest Fly (Machine)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Push Up
2
15 reps
3
Abs Crunch (Weighted)
2
8-12 reps
4
Shoulder Press (Machine)
2
8-12 reps
5
Chest Fly (Machine)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Push Up
2
15 reps
3
Abs Crunch (Weighted)
2
8-12 reps
4
Shoulder Press (Machine)
2
8-12 reps
5
Chest Fly (Machine)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Push Up
2
15 reps
3
Abs Crunch (Weighted)
2
8-12 reps
4
Shoulder Press (Machine)
2
8-12 reps
5
Chest Fly (Machine)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Push Up
2
15 reps
3
Abs Crunch (Weighted)
2
8-12 reps
4
Shoulder Press (Machine)
2
8-12 reps
5
Chest Fly (Machine)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Push Up
2
15 reps
3
Abs Crunch (Weighted)
2
8-12 reps
4
Shoulder Press (Machine)
2
8-12 reps
5
Chest Fly (Machine)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
2
Push Up
2
15 reps
3
Abs Crunch (Weighted)
2
8-12 reps
4
Shoulder Press (Machine)
2
8-12 reps
5
Chest Fly (Machine)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
2
Incline Chest Press (Machine)
3
8-12 reps
3
Push Up
2
15 reps
4
Abs Crunch (Weighted)
2
8-12 reps
5
Shoulder Press (Machine)
2
8-12 reps
6
Chest Fly (Machine)
2
8-12 reps
7
Tricep Pushdown (Cable)
2
8-12 reps
8
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
2
Step-Up (Weighted)
1
8-15 reps
3
Lying Leg Curl
1
8-15 reps
4
Hip Abductor (Machine)
2
6-10 reps
5
Leg Extension
3
8-12 reps
6
Seated Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
2
Incline Bench Press (Barbell)
1
2
8-12 reps
8-12 reps
RPE 8
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 8
RPE 7
4
Deficit Push Up
2
12-20 reps
5
Lateral Raise (Dumbbell)
2
8-12 reps
6
Tricep Pushdown (Cable)
2
8-12 reps
7
Bayesian Curl
2
8-12 reps
8
Pull-Up (Bodyweight)
1
AMRAP
Week 1
1 / 12 Weeks
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8.5
2
Wrist Curls
3 Sets
12-20 Reps
3
Seated Row (Cable)
2 Sets
8-12 Reps
4
Wide Grip Lat Pulldown
2 Sets
10-15 Reps
5
Rear Delt Fly (Machine)
2 Sets
12-20 Reps
6
Bicep Curl (Barbell)
3 Sets
8-12 Reps
7
Reverse Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
8
Wide Grip Pull-Up
1 Set
AMRAP
Day 5
1
Leg Press
3 Sets
8-12 Reps
2
Step-Up (Weighted)
1 Set
8-15 Reps
3
Lying Leg Curl
1 Set
8-15 Reps
4
Hip Abductor (Machine)
2 Sets
6-10 Reps
5
Leg Extension
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
8-12 Reps
Day 2
1
Squat (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@7
2
Split Squat (Bodyweight)
2 Sets
12-20 Reps
3
Leg Extension
1 Set
12-20 Reps
4
Back Extension (Weighted)
2 Sets
12-20 Reps
5
Hamstring Curl
1 Set
8-12 Reps
6
Leg Raise (Captain's Chair)
3 Sets
8-12 Reps
7
Standing Calf Raise
3 Sets
8-12 Reps
8
Cable Crunch
3 Sets
8-10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@7
2
Incline Bench Press (Barbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@8
@7
4
Deficit Push Up
2 Sets
12-20 Reps
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
7
Bayesian Curl
2 Sets
8-12 Reps
8
Pull-Up (Bodyweight)
1 Set
AMRAP
Day 4
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
3
Push Up
2 Sets
15 Reps
4
Abs Crunch (Weighted)
2 Sets
8-12 Reps
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
6
Chest Fly (Machine)
2 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
8
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps