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BoostcampPNG

LULU-C&A

by Tom M.
3 athletes joined
5.0
(1 rating)

Program Description

Lower posterior focus then upper push. Lower anterior focus then upper pull. Utilises antagonistic muscle groups that will be less exhausted from prior session. Rest day in between and following calisthenics-focussed session.

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 28, 2024 02:25
  • Last Edited
    Jul 28, 2024 10:13
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust Machine
3
10-12 reps
RPE 7
4
Single Leg Smith Romanian Deadlift
3
8-10 reps
RPE 7
5A
Smith Good Morning
2
10 reps
RPE 8
5B
Lunge (Dumbbell)
2
10 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
Plank
1
1
1
1.5-2 mins
1.5-2 mins
1.5-2 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust Machine
3
10-12 reps
RPE 7
4
Single Leg Smith Romanian Deadlift
3
8-10 reps
RPE 7
5A
Smith Good Morning
2
10 reps
RPE 8
5B
Lunge (Dumbbell)
2
10 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
Plank
1
1
1
1.5-2 mins
1.5-2 mins
1.5-2 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust Machine
3
10-12 reps
RPE 7
4
Single Leg Smith Romanian Deadlift
3
8-10 reps
RPE 7
5A
Smith Good Morning
2
10 reps
RPE 8
5B
Lunge (Dumbbell)
2
10 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
Plank
1
1
1
1.5-2 mins
1.5-2 mins
1.5-2 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust Machine
3
10-12 reps
RPE 7
4
Single Leg Smith Romanian Deadlift
3
8-10 reps
RPE 7
5A
Smith Good Morning
2
10 reps
RPE 8
5B
Lunge (Dumbbell)
2
10 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
Plank
1
1
1
1.5-2 mins
1.5-2 mins
1.5-2 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust Machine
3
10-12 reps
RPE 7
4
Single Leg Smith Romanian Deadlift
3
8-10 reps
RPE 7
5A
Smith Good Morning
2
10 reps
RPE 8
5B
Lunge (Dumbbell)
2
10 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
Plank
1
1
1
1.5-2 mins
1.5-2 mins
1.5-2 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust Machine
3
10-12 reps
RPE 7
4
Single Leg Smith Romanian Deadlift
3
8-10 reps
RPE 7
5A
Smith Good Morning
2
10 reps
RPE 8
5B
Lunge (Dumbbell)
2
10 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
Plank
1
1
1
1.5-2 mins
1.5-2 mins
1.5-2 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust Machine
3
10-12 reps
RPE 7
4
Single Leg Smith Romanian Deadlift
3
8-10 reps
RPE 7
5A
Smith Good Morning
2
10 reps
RPE 8
5B
Lunge (Dumbbell)
2
10 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
Plank
1
1
1
1.5-2 mins
1.5-2 mins
1.5-2 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust Machine
3
10-12 reps
RPE 7
4
Single Leg Smith Romanian Deadlift
3
8-10 reps
RPE 7
5A
Smith Good Morning
2
10 reps
RPE 8
5B
Lunge (Dumbbell)
2
10 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
Plank
1
1
1
1.5-2 mins
1.5-2 mins
1.5-2 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust Machine
3
10-12 reps
RPE 7
4
Single Leg Smith Romanian Deadlift
3
8-10 reps
RPE 7
5A
Smith Good Morning
2
10 reps
RPE 8
5B
Lunge (Dumbbell)
2
10 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
Plank
1
1
1
1.5-2 mins
1.5-2 mins
1.5-2 mins
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
3
15 reps
RPE 8
2
Deadlift (Barbell)
3
5 reps
RPE 8
3
Hip Thrust Machine
3
10-12 reps
RPE 7
4
Single Leg Smith Romanian Deadlift
3
8-10 reps
RPE 7
5A
Smith Good Morning
2
10 reps
RPE 8
5B
Lunge (Dumbbell)
2
10 reps
RPE 8
6A
Cable Crunch
3
12 reps
RPE 8
6B
Plank
1
1
1
1.5-2 mins
1.5-2 mins
1.5-2 mins
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Decline Chest Press (Hammer Strength)
3
10-12 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
2
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Machine)
3
AMRAP
RPE 10
5
Single-arm Sideways Sit Reverse Pec-Dec
2
10 reps
RPE 8
6
Horizontal Elbow-braced Cable Triceps Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Decline Chest Press (Hammer Strength)
3
10-12 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
2
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Machine)
3
AMRAP
RPE 10
5
Single-arm Sideways Sit Reverse Pec-Dec
2
10 reps
RPE 8
6
Horizontal Elbow-braced Cable Triceps Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Decline Chest Press (Hammer Strength)
3
10-12 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
2
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Machine)
3
AMRAP
RPE 10
5
Single-arm Sideways Sit Reverse Pec-Dec
2
10 reps
RPE 8
6
Horizontal Elbow-braced Cable Triceps Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Decline Chest Press (Hammer Strength)
3
10-12 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
2
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Machine)
3
AMRAP
RPE 10
5
Single-arm Sideways Sit Reverse Pec-Dec
2
10 reps
RPE 8
6
Horizontal Elbow-braced Cable Triceps Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Decline Chest Press (Hammer Strength)
3
10-12 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
2
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Machine)
3
AMRAP
RPE 10
5
Single-arm Sideways Sit Reverse Pec-Dec
2
10 reps
RPE 8
6
Horizontal Elbow-braced Cable Triceps Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Decline Chest Press (Hammer Strength)
3
10-12 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
2
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Machine)
3
AMRAP
RPE 10
5
Single-arm Sideways Sit Reverse Pec-Dec
2
10 reps
RPE 8
6
Horizontal Elbow-braced Cable Triceps Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Decline Chest Press (Hammer Strength)
3
10-12 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
2
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Machine)
3
AMRAP
RPE 10
5
Single-arm Sideways Sit Reverse Pec-Dec
2
10 reps
RPE 8
6
Horizontal Elbow-braced Cable Triceps Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Decline Chest Press (Hammer Strength)
3
10-12 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
2
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Machine)
3
AMRAP
RPE 10
5
Single-arm Sideways Sit Reverse Pec-Dec
2
10 reps
RPE 8
6
Horizontal Elbow-braced Cable Triceps Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Decline Chest Press (Hammer Strength)
3
10-12 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
2
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Machine)
3
AMRAP
RPE 10
5
Single-arm Sideways Sit Reverse Pec-Dec
2
10 reps
RPE 8
6
Horizontal Elbow-braced Cable Triceps Extension
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
6-8 reps
RPE 9
2
Decline Chest Press (Hammer Strength)
3
10-12 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8
3B
Incline Chest Fly (Dumbbell)
2
AMRAP
RPE 10
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
4B
Lateral Raise (Machine)
3
AMRAP
RPE 10
5
Single-arm Sideways Sit Reverse Pec-Dec
2
10 reps
RPE 8
6
Horizontal Elbow-braced Cable Triceps Extension
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Squat (Barbell)
3
6-8 reps
RPE 8
3
Bottom-ROM Paused Squats (Smith)
2
AMRAP
RPE 10
4
Single Leg Press
2
8-10 reps
RPE 7
5A
Leg Curl
2
10+ reps
RPE 9
5B
Reverse Nordic Curl
2
6 reps
RPE 6.5
6A
Back Extension
3
12 reps
RPE 6
6B
Landmine Twist
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Squat (Barbell)
3
6-8 reps
RPE 8
3
Bottom-ROM Paused Squats (Smith)
2
AMRAP
RPE 10
4
Single Leg Press
2
8-10 reps
RPE 7
5A
Leg Curl
2
10+ reps
RPE 9
5B
Reverse Nordic Curl
2
6 reps
RPE 6.5
6A
Back Extension
3
12 reps
RPE 6
6B
Landmine Twist
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Squat (Barbell)
3
6-8 reps
RPE 8
3
Bottom-ROM Paused Squats (Smith)
2
AMRAP
RPE 10
4
Single Leg Press
2
8-10 reps
RPE 7
5A
Leg Curl
2
10+ reps
RPE 9
5B
Reverse Nordic Curl
2
6 reps
RPE 6.5
6A
Back Extension
3
12 reps
RPE 6
6B
Landmine Twist
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Squat (Barbell)
3
6-8 reps
RPE 8
3
Bottom-ROM Paused Squats (Smith)
2
AMRAP
RPE 10
4
Single Leg Press
2
8-10 reps
RPE 7
5A
Leg Curl
2
10+ reps
RPE 9
5B
Reverse Nordic Curl
2
6 reps
RPE 6.5
6A
Back Extension
3
12 reps
RPE 6
6B
Landmine Twist
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Squat (Barbell)
3
6-8 reps
RPE 8
3
Bottom-ROM Paused Squats (Smith)
2
AMRAP
RPE 10
4
Single Leg Press
2
8-10 reps
RPE 7
5A
Leg Curl
2
10+ reps
RPE 9
5B
Reverse Nordic Curl
2
6 reps
RPE 6.5
6A
Back Extension
3
12 reps
RPE 6
6B
Landmine Twist
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Squat (Barbell)
3
6-8 reps
RPE 8
3
Bottom-ROM Paused Squats (Smith)
2
AMRAP
RPE 10
4
Single Leg Press
2
8-10 reps
RPE 7
5A
Leg Curl
2
10+ reps
RPE 9
5B
Reverse Nordic Curl
2
6 reps
RPE 6.5
6A
Back Extension
3
12 reps
RPE 6
6B
Landmine Twist
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Squat (Barbell)
3
6-8 reps
RPE 8
3
Bottom-ROM Paused Squats (Smith)
2
AMRAP
RPE 10
4
Single Leg Press
2
8-10 reps
RPE 7
5A
Leg Curl
2
10+ reps
RPE 9
5B
Reverse Nordic Curl
2
6 reps
RPE 6.5
6A
Back Extension
3
12 reps
RPE 6
6B
Landmine Twist
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Squat (Barbell)
3
6-8 reps
RPE 8
3
Bottom-ROM Paused Squats (Smith)
2
AMRAP
RPE 10
4
Single Leg Press
2
8-10 reps
RPE 7
5A
Leg Curl
2
10+ reps
RPE 9
5B
Reverse Nordic Curl
2
6 reps
RPE 6.5
6A
Back Extension
3
12 reps
RPE 6
6B
Landmine Twist
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Squat (Barbell)
3
6-8 reps
RPE 8
3
Bottom-ROM Paused Squats (Smith)
2
AMRAP
RPE 10
4
Single Leg Press
2
8-10 reps
RPE 7
5A
Leg Curl
2
10+ reps
RPE 9
5B
Reverse Nordic Curl
2
6 reps
RPE 6.5
6A
Back Extension
3
12 reps
RPE 6
6B
Landmine Twist
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
15 reps
RPE 8
2
Squat (Barbell)
3
6-8 reps
RPE 8
3
Bottom-ROM Paused Squats (Smith)
2
AMRAP
RPE 10
4
Single Leg Press
2
8-10 reps
RPE 7
5A
Leg Curl
2
10+ reps
RPE 9
5B
Reverse Nordic Curl
2
6 reps
RPE 6.5
6A
Back Extension
3
12 reps
RPE 6
6B
Landmine Twist
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Iso Row
3
8 reps
RPE 8
3
Single Arm High Row (Machine)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10 reps
RPE 8
5A
Lateral Raise (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6B
Powell Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Iso Row
3
8 reps
RPE 8
3
Single Arm High Row (Machine)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10 reps
RPE 8
5A
Lateral Raise (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6B
Powell Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Iso Row
3
8 reps
RPE 8
3
Single Arm High Row (Machine)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10 reps
RPE 8
5A
Lateral Raise (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6B
Powell Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Iso Row
3
8 reps
RPE 8
3
Single Arm High Row (Machine)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10 reps
RPE 8
5A
Lateral Raise (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6B
Powell Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Iso Row
3
8 reps
RPE 8
3
Single Arm High Row (Machine)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10 reps
RPE 8
5A
Lateral Raise (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6B
Powell Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Iso Row
3
8 reps
RPE 8
3
Single Arm High Row (Machine)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10 reps
RPE 8
5A
Lateral Raise (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6B
Powell Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Iso Row
3
8 reps
RPE 8
3
Single Arm High Row (Machine)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10 reps
RPE 8
5A
Lateral Raise (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6B
Powell Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Iso Row
3
8 reps
RPE 8
3
Single Arm High Row (Machine)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10 reps
RPE 8
5A
Lateral Raise (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6B
Powell Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Iso Row
3
8 reps
RPE 8
3
Single Arm High Row (Machine)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10 reps
RPE 8
5A
Lateral Raise (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6B
Powell Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-10 reps
RPE 8
2
Single Arm Iso Row
3
8 reps
RPE 8
3
Single Arm High Row (Machine)
3
10-12 reps
RPE 7.5
4
Lat Pulldown
2
10 reps
RPE 8
5A
Lateral Raise (Cable)
2
AMRAP
RPE 10
5B
Face Pull
2
12 reps
RPE 8
6A
Incline Curl (Dumbbell)
3
10 reps
RPE 8
6B
Powell Raise
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
2 reps
RPE 8
2
Ring Pull-up (Overhand, Neutral)
4
8-10 reps
RPE 8
3
Ring Dip
2
AMRAP
RPE 10
4A
Pistol Squat
2
6 reps
RPE 7
4B
Ring Hamstring Curls
2
AMRAP
RPE 10
5A
Ring Knee Tucks
3
12-15 reps
RPE 7
5B
Ring Biceps Curl
2
AMRAP
RPE 10
6
Ring Triceps Extensions
2
AMRAP
RPE 10
7A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
7B
Double Rope Triceps Pushdown
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
2 reps
RPE 8
2
Ring Pull-up (Overhand, Neutral)
4
8-10 reps
RPE 8
3
Ring Dip
2
AMRAP
RPE 10
4A
Pistol Squat
2
6 reps
RPE 7
4B
Ring Hamstring Curls
2
AMRAP
RPE 10
5A
Ring Knee Tucks
3
12-15 reps
RPE 7
5B
Ring Biceps Curl
2
AMRAP
RPE 10
6
Ring Triceps Extensions
2
AMRAP
RPE 10
7A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
7B
Double Rope Triceps Pushdown
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
2 reps
RPE 8
2
Ring Pull-up (Overhand, Neutral)
4
8-10 reps
RPE 8
3
Ring Dip
2
AMRAP
RPE 10
4A
Pistol Squat
2
6 reps
RPE 7
4B
Ring Hamstring Curls
2
AMRAP
RPE 10
5A
Ring Knee Tucks
3
12-15 reps
RPE 7
5B
Ring Biceps Curl
2
AMRAP
RPE 10
6
Ring Triceps Extensions
2
AMRAP
RPE 10
7A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
7B
Double Rope Triceps Pushdown
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
2 reps
RPE 8
2
Ring Pull-up (Overhand, Neutral)
4
8-10 reps
RPE 8
3
Ring Dip
2
AMRAP
RPE 10
4A
Pistol Squat
2
6 reps
RPE 7
4B
Ring Hamstring Curls
2
AMRAP
RPE 10
5A
Ring Knee Tucks
3
12-15 reps
RPE 7
5B
Ring Biceps Curl
2
AMRAP
RPE 10
6
Ring Triceps Extensions
2
AMRAP
RPE 10
7A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
7B
Double Rope Triceps Pushdown
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
2 reps
RPE 8
2
Ring Pull-up (Overhand, Neutral)
4
8-10 reps
RPE 8
3
Ring Dip
2
AMRAP
RPE 10
4A
Pistol Squat
2
6 reps
RPE 7
4B
Ring Hamstring Curls
2
AMRAP
RPE 10
5A
Ring Knee Tucks
3
12-15 reps
RPE 7
5B
Ring Biceps Curl
2
AMRAP
RPE 10
6
Ring Triceps Extensions
2
AMRAP
RPE 10
7A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
7B
Double Rope Triceps Pushdown
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
2 reps
RPE 8
2
Ring Pull-up (Overhand, Neutral)
4
8-10 reps
RPE 8
3
Ring Dip
2
AMRAP
RPE 10
4A
Pistol Squat
2
6 reps
RPE 7
4B
Ring Hamstring Curls
2
AMRAP
RPE 10
5A
Ring Knee Tucks
3
12-15 reps
RPE 7
5B
Ring Biceps Curl
2
AMRAP
RPE 10
6
Ring Triceps Extensions
2
AMRAP
RPE 10
7A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
7B
Double Rope Triceps Pushdown
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
2 reps
RPE 8
2
Ring Pull-up (Overhand, Neutral)
4
8-10 reps
RPE 8
3
Ring Dip
2
AMRAP
RPE 10
4A
Pistol Squat
2
6 reps
RPE 7
4B
Ring Hamstring Curls
2
AMRAP
RPE 10
5A
Ring Knee Tucks
3
12-15 reps
RPE 7
5B
Ring Biceps Curl
2
AMRAP
RPE 10
6
Ring Triceps Extensions
2
AMRAP
RPE 10
7A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
7B
Double Rope Triceps Pushdown
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
2 reps
RPE 8
2
Ring Pull-up (Overhand, Neutral)
4
8-10 reps
RPE 8
3
Ring Dip
2
AMRAP
RPE 10
4A
Pistol Squat
2
6 reps
RPE 7
4B
Ring Hamstring Curls
2
AMRAP
RPE 10
5A
Ring Knee Tucks
3
12-15 reps
RPE 7
5B
Ring Biceps Curl
2
AMRAP
RPE 10
6
Ring Triceps Extensions
2
AMRAP
RPE 10
7A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
7B
Double Rope Triceps Pushdown
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
2 reps
RPE 8
2
Ring Pull-up (Overhand, Neutral)
4
8-10 reps
RPE 8
3
Ring Dip
2
AMRAP
RPE 10
4A
Pistol Squat
2
6 reps
RPE 7
4B
Ring Hamstring Curls
2
AMRAP
RPE 10
5A
Ring Knee Tucks
3
12-15 reps
RPE 7
5B
Ring Biceps Curl
2
AMRAP
RPE 10
6
Ring Triceps Extensions
2
AMRAP
RPE 10
7A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
7B
Double Rope Triceps Pushdown
3
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Prowler Push
2
2 reps
RPE 8
2
Ring Pull-up (Overhand, Neutral)
4
8-10 reps
RPE 8
3
Ring Dip
2
AMRAP
RPE 10
4A
Pistol Squat
2
6 reps
RPE 7
4B
Ring Hamstring Curls
2
AMRAP
RPE 10
5A
Ring Knee Tucks
3
12-15 reps
RPE 7
5B
Ring Biceps Curl
2
AMRAP
RPE 10
6
Ring Triceps Extensions
2
AMRAP
RPE 10
7A
Hammer Curl (Cable)
3
10-12 reps
RPE 7
7B
Double Rope Triceps Pushdown
3
10-12 reps
RPE 7
Week 1
1 / 10 Weeks
Day 3
1
Seated Calf Raise
3 Sets
15 Reps
@8
2
Squat (Barbell)
3 Sets
6-8 Reps
@8
3
Bottom-ROM Paused Squats (Smith)
2 Sets
AMRAP
@10
4
Single Leg Press
2 Sets
8-10 Reps
@7
5A
Leg Curl
2 Sets
10+ Reps
@9
5B
Reverse Nordic Curl
2 Sets
6 Reps
@6.5
6A
Back Extension
3 Sets
12 Reps
@6
6B
Landmine Twist
3 Sets
20 Reps
@6.5
Day 4
1
T-Bar Row
3 Sets
8-10 Reps
@8
2
Single Arm Iso Row
3 Sets
8 Reps
@8
3
Single Arm High Row (Machine)
3 Sets
10-12 Reps
@7.5
4
Lat Pulldown
2 Sets
10 Reps
@8
5A
Lateral Raise (Cable)
2 Sets
AMRAP
@10
5B
Face Pull
2 Sets
12 Reps
@8
6A
Incline Curl (Dumbbell)
3 Sets
10 Reps
@8
6B
Powell Raise
3 Sets
8 Reps
@8
Day 1
1
Standing Calf Raise
3 Sets
15 Reps
@8
2
Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Hip Thrust Machine
3 Sets
10-12 Reps
@7
4
Single Leg Smith Romanian Deadlift
3 Sets
8-10 Reps
@7
5A
Smith Good Morning
2 Sets
10 Reps
@8
5B
Lunge (Dumbbell)
2 Sets
10 Reps
@8
6A
Cable Crunch
3 Sets
12 Reps
@8
6B
Plank
1 Set
1 Set
1 Set
1.5-2 mins
1.5-2 mins
1.5-2 mins
@8
@9
@10
Day 2
1
Bench Press (Smith Machine)
3 Sets
6-8 Reps
@9
2
Decline Chest Press (Hammer Strength)
3 Sets
10-12 Reps
@8
3A
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8
3B
Incline Chest Fly (Dumbbell)
2 Sets
AMRAP
@10
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
4B
Lateral Raise (Machine)
3 Sets
AMRAP
@10
5
Single-arm Sideways Sit Reverse Pec-Dec
2 Sets
10 Reps
@8
6
Horizontal Elbow-braced Cable Triceps Extension
2 Sets
10 Reps
@8
Day 5
1
Prowler Push
2 Sets
2 Reps
@8
2
Ring Pull-up (Overhand, Neutral)
4 Sets
8-10 Reps
@8
3
Ring Dip
2 Sets
AMRAP
@10
4A
Pistol Squat
2 Sets
6 Reps
@7
4B
Ring Hamstring Curls
2 Sets
AMRAP
@10
5A
Ring Knee Tucks
3 Sets
12-15 Reps
@7
5B
Ring Biceps Curl
2 Sets
AMRAP
@10
6
Ring Triceps Extensions
2 Sets
AMRAP
@10
7A
Hammer Curl (Cable)
3 Sets
10-12 Reps
@7
7B
Double Rope Triceps Pushdown
3 Sets
10-12 Reps
@7