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BoostcampPNG

Orangutan mode

by Nontas A.
5.0
(1 rating)

Program Description

Try to get a succesfull one arm pullup as an intermediate lifter while catering to other training wants(e.g. bigger arms, shoulders, etc)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 04, 2024 10:03
  • Last Edited
    Dec 10, 2024 09:10
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
80%
2A
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
80%
2A
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
80%
2A
Pull-Up (Neutral Grip, Weighted)
3
10 reps
RPE 7.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 10
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
85%
2A
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 8.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
85%
2A
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 8.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
85%
2A
Pull-Up (Neutral Grip, Weighted)
3
8 reps
RPE 8.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 10
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
90%
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
1 reps
90%
2A
Pull-Up (Neutral Grip, Weighted)
1
2
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 9
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1 reps
90%
2A
Pull-Up (Neutral Grip, Weighted)
1
2
4 reps
6 reps
RPE 9.5
RPE 9.5
3
Seated Overhead Press (Barbell)
3
6-8 reps
RPE 10
4
Neck Curl
3
10-20 reps
RPE 10
5A
Chest Supported Row (Dumbbell)
3
6 reps
RPE 8
6
Bench Press (Close Grip)
3
8-10 reps
RPE 10
7
Oblique Crunch
3
10-15 reps
RPE 8-9
8A
Powell Raise
2
8-12 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
2
15-20 reps
RPE 10
10
Tricep Rope Push Down (Cable)
2
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hamstring Curl
2
12-15 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 10
3A
Squat (Paused)
3
6-8 reps
RPE 10
4
Incline Curl (Dumbbell)
3
10-12 reps
RPE 10
5A
Back Extension
3
10 reps
RPE 8-9
6
Hanging Oblique Knee Raise
3
10-15 reps
RPE 8-9
7A
Split Squat (Dumbbell)
1
15-20 reps
RPE 8
8
Dumbbell Bench Pullover
1
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
3
3 reps
RPE 7
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
1
2
8 reps
7 reps
75%
75%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
4
3 reps
RPE 7
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
2
1
8 reps
7 reps
75%
75%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
5
3 reps
RPE 7
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
3
8 reps
75%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
3
3 reps
RPE 8
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
1
2
8 reps
7 reps
85%
85%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
4
3 reps
RPE 8
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
2
1
8 reps
7 reps
85%
85%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
5
3 reps
RPE 8
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
3
8 reps
85%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
3
3 reps
RPE 9
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
1
2
8 reps
7 reps
95%
95%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Scapular Pull-Up
4
3 reps
RPE 9
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
2
1
8 reps
7 reps
95%
95%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Pullup Test
1
AMRAP
RPE 10
2
Dip (Weighted)
3
3-5 reps
RPE 10
3
Neck Extension
3
10-20 reps
RPE 10
4A
Dumbbell Row
3
8 reps
95%
5
Incline Bench Press (Barbell)
3
10-12 reps
RPE 10
6
Decline Crunch
3
10-15 reps
RPE 8-9
7A
Lying Rear Lateral Raise
2
10-12 reps
RPE 10
8
French Press
2
10-12 reps
RPE 10
9
Reverse Wrist Curl (Dumbbell)
2
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
8-10 reps
RPE 10
2
Lying Side Lateral Raise
2
8-12 reps
RPE 10
3A
Squat Heel Elavates
3
10-15 reps
RPE 10
4
Hammer Curl
3
12-18 reps
RPE 10
5A
Good Morning Seated
3
10 reps
RPE 8-9
6
Hanging Knee Raise
3
10-15 reps
RPE 8-9
7A
Sissy Squat (Weighted)
1
10-20 reps
RPE 10
8
Shrug (Dumbbell)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
5
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
5
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
5
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
6
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
6
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
6
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
7
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
7
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Dead Hang
7
3 reps
RPE 6
2
Neck Flexion
3
10-20 reps
RPE 10
3A
Preacher Curl (Dumbbell)
2
10-16 reps
RPE 10
4
JM Press
2
8-12 reps
RPE 10
5A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
6
Single Arm Overhead Tricep Extension
2
6-10 reps
RPE 10
7
Pull-Up (Bodyweight)
1
AMRAP
RPE 6
Week 1
1 / 9 Weeks
Day 2
1A
Hamstring Curl
2 Sets
12-15 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
10-15 Reps
@10
3A
Squat (Paused)
3 Sets
6-8 Reps
@10
4
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@10
5A
Back Extension
3 Sets
10 Reps
@8-9
6
Hanging Oblique Knee Raise
3 Sets
10-15 Reps
@8-9
7A
Split Squat (Dumbbell)
1 Set
15-20 Reps
@8
8
Dumbbell Bench Pullover
1 Set
15-20 Reps
@7
Day 3
1A
Scapular Pull-Up
3 Sets
3 Reps
@7
2
Dip (Weighted)
3 Sets
3-5 Reps
@10
3
Neck Extension
3 Sets
10-20 Reps
@10
4A
Dumbbell Row
1 Set
2 Sets
8 Reps
7 Reps
75%
75%
5
Incline Bench Press (Barbell)
3 Sets
10-12 Reps
@10
6
Decline Crunch
3 Sets
10-15 Reps
@8-9
7A
Lying Rear Lateral Raise
2 Sets
10-12 Reps
@10
8
French Press
2 Sets
10-12 Reps
@10
9
Reverse Wrist Curl (Dumbbell)
2 Sets
15-20 Reps
@10
Day 4
1A
Romanian Deadlift (Barbell)
2 Sets
8-10 Reps
@10
2
Lying Side Lateral Raise
2 Sets
8-12 Reps
@10
3A
Squat Heel Elavates
3 Sets
10-15 Reps
@10
4
Hammer Curl
3 Sets
12-18 Reps
@10
5A
Good Morning Seated
3 Sets
10 Reps
@8-9
6
Hanging Knee Raise
3 Sets
10-15 Reps
@8-9
7A
Sissy Squat (Weighted)
1 Set
10-20 Reps
@10
8
Shrug (Dumbbell)
1 Set
15 Reps
@10
Day 1
1
Wide Grip Pull-Up
1 Set
1 Reps
80%
2A
Pull-Up (Neutral Grip, Weighted)
3 Sets
10 Reps
@7.5
3
Seated Overhead Press (Barbell)
3 Sets
6-8 Reps
@10
4
Neck Curl
3 Sets
10-20 Reps
@10
5A
Chest Supported Row (Dumbbell)
3 Sets
6 Reps
@8
6
Bench Press (Close Grip)
3 Sets
8-10 Reps
@10
7
Oblique Crunch
3 Sets
10-15 Reps
@8-9
8A
Powell Raise
2 Sets
8-12 Reps
@10
9
Reverse Wrist Curl (Barbell)
2 Sets
15-20 Reps
@10
10
Tricep Rope Push Down (Cable)
2 Sets
12-20 Reps
@10
Day 5
1A
Dead Hang
5 Sets
3 Reps
@6
2
Neck Flexion
3 Sets
10-20 Reps
@10
3A
Preacher Curl (Dumbbell)
2 Sets
10-16 Reps
@10
4
JM Press
2 Sets
8-12 Reps
@10
5A
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
6
Single Arm Overhead Tricep Extension
2 Sets
6-10 Reps
@10
7
Pull-Up (Bodyweight)
1 Set
AMRAP
@6