logo
BoostcampPNG

Home workout india. Volume and intensity.

by Harjeet S.
2 athletes joined

Program Description

to get stronger at full body workouts.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 19, 2024 06:01
  • Last Edited
    Oct 12, 2024 08:07
BlogBannerPC
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
BlogBannerPC
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Squat (Bodyweight)
3
30 reps
RPE 6
4
Dead Hang
3
2 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
2
Squat (Barbell)
3
10 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
4
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
5
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
RPE 8
RPE 10
6
Lu Raise
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Squat (Bodyweight)
3
30 reps
RPE 6
4
Dead Hang
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Squat (Bodyweight)
3
30 reps
RPE 6
4
Dead Hang
3
2 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
70%
2
AD Press
3
10 reps
70%
3
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 10
4
Hanging Toes To Bar
3
AMRAP
RPE 10
5
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
6
Neck Flexion
3
15 reps
RPE 8
7
Neck Extension
3
15 reps
RPE 8
8
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
25 reps
RPE 6
2
Pull-Up (Bodyweight)
3
5 reps
RPE 6
3
Squat (Bodyweight)
3
30 reps
RPE 6
4
Dead Hang
3
2 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8-12 reps
RPE 8
2
Rack Pull (Barbell)
3
8-12 reps
RPE 8
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
4
Pistol Squat
3
AMRAP
RPE 9
5
Inverted Row
3
AMRAP
RPE 10
6
Sissy Squat
3
AMRAP
RPE 8
7
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
8
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
70%
2
Incline Curl (Dumbbell)
3
5-8 reps
RPE 9
3
Dip (Bodyweight)
3
AMRAP
RPE 9
4
Skull Crusher (Barbell)
3
8-15 reps
RPE 10
5
Pike Push Up
3
AMRAP
RPE 8
6
Hanging crunches
3
AMRAP
RPE 10
7
Neck Flexion
3
15 reps
RPE 8
8
Neck Extension
3
15 reps
RPE 8
9
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Good Morning
3 Sets
8-12 Reps
@8
2
Rack Pull (Barbell)
3 Sets
8-12 Reps
@8
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
4
Pistol Squat
3 Sets
AMRAP
@9
5
Inverted Row
3 Sets
AMRAP
@10
6
Sissy Squat
3 Sets
AMRAP
@8
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
8
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
2
Squat (Barbell)
3 Sets
10 Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
4
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
5
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
@8
@10
6
Lu Raise
3 Sets
12-15 Reps
@10
Day 2
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
70%
2
AD Press
3 Sets
10 Reps
70%
3
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@10
4
Hanging Toes To Bar
3 Sets
AMRAP
@10
5
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@9
6
Neck Flexion
3 Sets
15 Reps
@8
7
Neck Extension
3 Sets
15 Reps
@8
8
Calf Raise (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
70%
2
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@9
3
Dip (Bodyweight)
3 Sets
AMRAP
@9
4
Skull Crusher (Barbell)
3 Sets
8-15 Reps
@10
5
Pike Push Up
3 Sets
AMRAP
@8
6
Hanging crunches
3 Sets
AMRAP
@10
7
Neck Flexion
3 Sets
15 Reps
@8
8
Neck Extension
3 Sets
15 Reps
@8
9
Calf Raise (Bodyweight)
3 Sets
AMRAP
@10