Program Description
MMA to become Alex Pereira
Program Overview
- LevelAdvanced
- GoalAthletics, Bodyweight Fitness, Olympic Weightlifting, Muscle & Sculpting, Powerlifting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 22, 2024 09:14
- Last EditedNov 22, 2024 09:30
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
4-8 reps
RPE 10
1B
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
2A
Goblet Squat
3
10-15 reps
RPE 10
2B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
3A
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
3B
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Decline Sit Up (Weighted)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
3-8 reps
RPE 10
1B
French Press
3
8-12 reps
RPE 10
2A
Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2B
Hammer Curl
3
10-15 reps
RPE 10
2C
Rear Delt Fly (Dumbbell)
3
15-20 reps
RPE 9
3
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
1
1
3-5 reps
3-5 reps
3-8 reps
RPE 6
RPE 7.5
RPE 10
1B
Single Arm Pushdown
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
6-10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
8-12 reps
RPE 10
2C
Dead Hang
3
AMRAP
RPE 10
3
Seated Hamstring Curl
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
3-8 reps
RPE 10
1B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
2A
Dip (Weighted)
3
AMRAP
RPE 10
2B
Hanging Leg Raise
3
12-20 reps
RPE 10
3A
Pull-Up (Weighted)
3
8-15 reps
RPE 10
3B
Face Pull
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
8-12 reps
RPE 10
1B
Romanian Deadlift (Dumbbell)
3
12-15 reps
RPE 10
2A
Leg Extension
3
15-20 reps
RPE 10
2B
Cable Crunch
3
AMRAP
RPE 10
3
Leg Press
3
10-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Bench Press (Barbell)3 Sets
4-8 Reps
@10
1B
Single Arm Row (Dumbbell)3 Sets
8-12 Reps
@10
2A
Goblet Squat3 Sets
10-15 Reps
@10
2B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@10
3A
Seated Overhead Press (Dumbbell)3 Sets
6-10 Reps
@10
3B
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@10
4
Decline Sit Up (Weighted)3 Sets
10-20 Reps
@10
Day 2
1A
Deadlift (Barbell)3 Sets
3-8 Reps
@10
1B
French Press3 Sets
8-12 Reps
@10
2A
Bench Press (Dumbbell)3 Sets
8-12 Reps
@10
2B
Hammer Curl3 Sets
10-15 Reps
@10
2C
Rear Delt Fly (Dumbbell)3 Sets
15-20 Reps
@9
3
Seated Row (Cable)3 Sets
8-15 Reps
@10
Day 3
1A
Squat (Barbell)1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-8 Reps
@6
@7.5
@10
1B
Single Arm Pushdown3 Sets
8-15 Reps
@10
2A
Lat Pulldown3 Sets
6-10 Reps
@10
2B
Upright Row (Dumbbell)3 Sets
8-12 Reps
@10
2C
Dead Hang3 Sets
AMRAP
@10
3
Seated Hamstring Curl3 Sets
15-20 Reps
@10
Day 4
1A
Overhead Press (Barbell)3 Sets
3-8 Reps
@10
1B
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@10
2A
Dip (Weighted)3 Sets
AMRAP
@10
2B
Hanging Leg Raise3 Sets
12-20 Reps
@10
3A
Pull-Up (Weighted)3 Sets
8-15 Reps
@10
3B
Face Pull3 Sets
15-20 Reps
@10
Day 5
1A
Front Squat (Barbell)3 Sets
8-12 Reps
@10
1B
Romanian Deadlift (Dumbbell)3 Sets
12-15 Reps
@10
2A
Leg Extension3 Sets
15-20 Reps
@10
2B
Cable Crunch3 Sets
AMRAP
@10
3
Leg Press3 Sets
10-15 Reps
@10