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Cutting - no Legs

by Dominik L.

Program Description

-Hypertrophy Program for Cutting Weight -no Legs (Injury, Recovery from high Volume, Upper Body Specialization) -> possible to add sporadically to maintain Strength -no Focus on Strength; maintain as good as possible -no Periodization in Program -Double Progression for most Lifts (Dynamic Double Progression if needed/prefered) -Chest highest Priority -2x+ Cardio/week 5 Days/week Mo, Tue, We, Fr, Sa Volumes and Adjustments can be made dynamically. Autoregulate Deloads only if truly necessary.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 13, 2025 09:42
  • Last Edited
    Feb 20, 2025 11:05
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
3
Chest Fly (Dumbbell)
3
10-15 reps
-
4
Seated Shoulder Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
One Arm Lateral Raise (Cable)
3
8-12 reps
-
6
JM Press (Smith Machine)
3
8-12 reps
-
7
Seated Dip (Machine)
1
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
8
French Press
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Wide Grip Lat Pulldown
3
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
3
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 8-10
2
Wide Grip Lat Pulldown
4
8-12 reps
-
3
Preacher Curl (Barbell)
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
1
20 reps
RPE 9-10
5A
Bayesian Curl
3
8-12 reps
-
5B
Abs Crunch (Weighted)
4
12-16 reps
-
6
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
7
Hip Adductor (Machine)
2
12-16 reps
-
8
Hip Abductor (Machine)
2
12-16 reps
-
9
Seated Hamstring Curl
3
8-12 reps
-
10
Hip Adductor (Machine)
2
12-16 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
3
8-12 reps
-
3B
Dead Hang
3
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
3
12-16 reps
-
5B
Stretching
3
1 mins
-
5C
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
AD Press (Smith Machine)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
2
Lu Raise
3
10-20 reps
RPE 9-10
3A
Reverse Pec Deck
4
8-12 reps
-
3B
Dead Hang
4
AMRAP
-
4
Cardio
1
40-60 mins
-
5A
Standing Calf Raise
4
12-16 reps
-
5B
Stretching
4
1 mins
-
5C
Knee Raise (Captain's Chair)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
5 reps
5 reps
10 reps
RPE 9-10
RPE 7-8
RPE 9-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
5 reps
5 reps
8 reps
RPE 9-10
RPE 7-8
RPE 8-10
2
Chin-Up (Bodyweight)
3
AMRAP
-
3
Pull-Up (Assisted)
1
20 reps
RPE 9-10
4A
Incline Chest Press (Machine)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
4B
Chest Supported Row (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 5-6
RPE 7-8
RPE 9-10
5
Bicep Curl (Barbell)
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
5-8 reps
RPE 5-6
RPE 7-8
RPE 9-10
RPE 9-10
6
Hammer Curl
3
8-12 reps
-
7
Dumbbell Bench Pullover
3
8-12 reps
-
8
Tricep Rope Push Down (Cable)
3
1
8-12 reps
15-20 reps
-
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40-60 mins
-
2
Abs Crunch (Weighted)
3
8-12 reps
-
3
Oblique Crunch
2
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3
AMRAP
-
5
Seated Calf Raise
3
8-12 reps
-
6
High Row
3
8-12 reps
-
7
Bayesian Curl
3
8-12 reps
-
8A
Dead Hang
3
AMRAP
-
8B
Kettlebell Halo
3
20-30 reps
-
8C
Deficit Push Up
3
15-20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
3
Chest Fly (Dumbbell)
3 Sets
10-15 Reps
-
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
5
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
JM Press (Smith Machine)
3 Sets
8-12 Reps
-
7
Seated Dip (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
8
French Press
3 Sets
8-12 Reps
-
Day 2
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
-
3
Preacher Curl (Barbell)
3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
1 Set
20 Reps
@9-10
5A
Bayesian Curl
3 Sets
8-12 Reps
-
5B
Abs Crunch (Weighted)
3 Sets
12-16 Reps
-
6
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
7
Hip Adductor (Machine)
2 Sets
12-16 Reps
-
8
Hip Abductor (Machine)
2 Sets
12-16 Reps
-
9
Seated Hamstring Curl
3 Sets
8-12 Reps
-
10
Hip Adductor (Machine)
2 Sets
12-16 Reps
-
Day 3
1
AD Press (Smith Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
2
Lu Raise
3 Sets
10-20 Reps
@9-10
3A
Reverse Pec Deck
3 Sets
8-12 Reps
-
3B
Dead Hang
3 Sets
AMRAP
-
4
Cardio
1 Set
40-60 mins
-
5A
Standing Calf Raise
3 Sets
12-16 Reps
-
5B
Stretching
3 Sets
1 mins
-
5C
Knee Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 4
1
Bench Press (Paused)
1 Set
1 Set
1 Set
5 Reps
5 Reps
10 Reps
@9-10
@7-8
@9-10
2
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
3
Pull-Up (Assisted)
1 Set
20 Reps
@9-10
4A
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
4B
Chest Supported Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@5-6
@7-8
@9-10
6
Hammer Curl
3 Sets
8-12 Reps
-
7
Dumbbell Bench Pullover
3 Sets
8-12 Reps
-
8
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
-
Day 5
1
Cardio
1 Set
40-60 mins
-
2
Abs Crunch (Weighted)
3 Sets
8-12 Reps
-
3
Oblique Crunch
2 Sets
AMRAP
-
4
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
-
5
Seated Calf Raise
3 Sets
8-12 Reps
-
6
High Row
3 Sets
8-12 Reps
-
7
Bayesian Curl
3 Sets
8-12 Reps
-
8A
Dead Hang
3 Sets
AMRAP
-
8B
Kettlebell Halo
3 Sets
20-30 Reps
-
8C
Deficit Push Up
3 Sets
15-20 Reps
-