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BoostcampPNG

Tenbux PushPullUpperLower

by Jared Tuttle
1 athletes joined

Program Description

to mostly ignore legs

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 09, 2025 08:08
  • Last Edited
    Oct 09, 2025 08:28
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Biceps
10.9%
Front Delts
9.8%
Lats
9.3%
Upper Back
9.3%
Hamstrings
9.3%
Chest
7.8%
Middle Delts
7.8%
Glutes
7.3%
Quadriceps
5.7%
Lower Back
4.7%
Calves
2.6%
Abs
2.1%
Forearms
1.6%
Rear Delts
0.5%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Pec Deck (Machine)
3
8-12 reps
RPE 9
4A
Lateral Raise (Cable)
3
15-20 reps
RPE 9
4B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hyperextension
3
15 reps
RPE 7
1B
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Press (Barbell)
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
8-12 reps
RPE 9
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Tricep Extension (Machine)
3
8-12 reps
RPE 9
5B
Bicep Curl (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
6-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
7-10 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
15-20 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4A
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9
4B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 2
1A
Hyperextension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
1B
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@10
@10
2
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@9
@9
@9
5A
Tricep Extension (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5B
Bicep Curl (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 4
1
Pendulum Squat
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@9
@9
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
7-10 Reps
7-10 Reps
7-10 Reps
@9
@9
@9
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@9
@9
@9