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BoostcampPNG

Full Body Gains

by EatMeatLiftWeights
2 athletes joined

Program Description

This is a full body program designed to hit everything every day. Two rest days per week to emphasize recovery. Nothing complicated. Push yourself, but stay safe and maximize your progression.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 08:40
  • Last Edited
    Feb 13, 2025 12:22
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Lat Pulldown
3
10-12 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
5-8 reps
RPE 8
5
Bicep Curl (Machine)
3
10-12 reps
RPE 8
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
7
Farmer's Walk (Weighted)
3
2 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
5-8 reps
RPE 8
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 8
3
Hammer Strength Row
3
8-10 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8-10 reps
RPE 7
5
Skull Crusher (Barbell)
3
8-10 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
7
Hanging Knee Raise
2
AMRAP
RPE 10
8
Seated Calf Raise
3
12-15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Belt Squat
3 Sets
5-8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
3
Hammer Strength Row
3 Sets
8-10 Reps
@8
4
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
7
Hanging Knee Raise
2 Sets
AMRAP
@10
8
Seated Calf Raise
3 Sets
12-15 Reps
@8
Day 2
1
Goblet Squat
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
10-12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
7
Farmer's Walk (Weighted)
3 Sets
2 Reps
@8
Day 3
1
Belt Squat
3 Sets
5-8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
3
Hammer Strength Row
3 Sets
8-10 Reps
@8
4
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
7
Hanging Knee Raise
2 Sets
AMRAP
@10
8
Seated Calf Raise
3 Sets
12-15 Reps
@8
Day 4
1
Goblet Squat
3 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Lat Pulldown
3 Sets
10-12 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
@8
5
Bicep Curl (Machine)
3 Sets
10-12 Reps
@8
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
7
Farmer's Walk (Weighted)
3 Sets
2 Reps
@8
Day 5
1
Belt Squat
3 Sets
5-8 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
@8
3
Hammer Strength Row
3 Sets
8-10 Reps
@8
4
Shoulder Press (Plate Loaded)
3 Sets
8-10 Reps
@7
5
Skull Crusher (Barbell)
3 Sets
8-10 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
7
Hanging Knee Raise
2 Sets
AMRAP
@10
8
Seated Calf Raise
3 Sets
12-15 Reps
@8