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My routine

by Elliot B.
1 athletes joined

Program Description

My routine to work out around inconsistent shifts and focus on strength with a fun arm day to develop my weak point

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 07, 2025 09:07
  • Last Edited
    Feb 07, 2025 10:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6.5
2
Squat (Barbell)
1
AMRAP
RPE 10
3
Bench Press (Barbell)
2
1
6 reps
6 reps
RPE 6.5
-
4
Bench Press (Barbell)
1
AMRAP
RPE 10
5
Upright Row (Barbell)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
6-8 reps
RPE 8
2
Chin-Up (Bodyweight)
2
AMRAP
RPE 9
3
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
4
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 8
5
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
1
1
8-12 reps
8-12 reps
RPE 7.5
RPE 7.5
7
Dead Hang
1
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6.5
2
Deadlift (Barbell)
1
AMRAP
RPE 10
3
Bent Over Row (Barbell)
3
6 reps
RPE 6.5
4
Bent Over Row (Barbell)
1
AMRAP
RPE 10
5
Overhead Press (Barbell)
3
6 reps
RPE 6.5
6
Overhead Press (Barbell)
1
AMRAP
RPE 10
7
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
@6.5
2
Squat (Barbell)
1 Set
AMRAP
@10
3
Bench Press (Barbell)
2 Sets
1 Set
6 Reps
6 Reps
@6.5
-
4
Bench Press (Barbell)
1 Set
AMRAP
@10
5
Upright Row (Barbell)
3 Sets
8-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
@6.5
2
Deadlift (Barbell)
1 Set
AMRAP
@10
3
Bent Over Row (Barbell)
3 Sets
6 Reps
@6.5
4
Bent Over Row (Barbell)
1 Set
AMRAP
@10
5
Overhead Press (Barbell)
3 Sets
6 Reps
@6.5
6
Overhead Press (Barbell)
1 Set
AMRAP
@10
7
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
Day 2
1
Dip (Weighted)
2 Sets
6-8 Reps
@8
2
Chin-Up (Bodyweight)
2 Sets
AMRAP
@9
3
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
4
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@8
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@8
6
Reverse Wrist Curl (Barbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@7.5
@7.5
7
Dead Hang
1 Set
AMRAP
@10