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Bro Split 2.0

by Zach D.
1 athletes joined

Program Description

Takes your typical Bro Split and tweaks a few things. 1) Abs are trained in every workout in this program. 2) Day 5 is a Miscellaneous day. It has a heavier focus on abs, but also includes some pullups, dips, nordic curls, and dead hangs.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 28, 2025 05:43
  • Last Edited
    Feb 09, 2025 08:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Chest Fly (Cable)
5
AMRAP
RPE 10
3
Chest Press (Machine)
3
8-12 reps
RPE 10
4
Dip (Bodyweight)
2
AMRAP
RPE 10
5
Decline Dumbbell Fly
3
8-15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
7
Decline Crunch
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
3
5-20 reps
8-20 reps
RPE 7
RPE 9
2
Leg Extension
3
8-15 reps
RPE 10
3
Leg Curl
3
8-15 reps
RPE 10
4
Leg Press
3
8-15 reps
RPE 9
5
Walking Lunge (Dumbbell)
3
16-24 reps
RPE 9
6A
Ab Wheel
3
10 reps
RPE 10
6B
Nordic Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
5-20 reps
5-20 reps
5-10 reps
RPE 6
RPE 7
RPE 9
2
Lat Pulldown
3
5-15 reps
RPE 10
3
Chest Supported Row (Machine)
3
5-15 reps
RPE 10
4
Standing Pullover (Cable)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
3
5-10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
RPE 10
7
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press Smith machine
1
1
3
5-20 reps
5-20 reps
4-8 reps
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 10
3A
Lying Side Lateral Raise
3
8-15 reps
RPE 10
3B
Lying Decline Fly (Cable)
3
8-12 reps
RPE 10
4A
Bicep Curl (Cable)
3
10-20 reps
RPE 10
4B
Oblique Twist Cable
3
10-20 reps
RPE 10
5A
Pec Deck (Machine)
3
10-15 reps
RPE 9
5B
Reverse Pec Deck
3
10-15 reps
RPE 9
6
Front Raise (Cable)
3
8-12 reps
RPE 10
7
Incline Chest Fly (Cable)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
2-4 reps
RPE 8
2
Dip (Weighted)
3
3-6 reps
RPE 8
3A
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
3B
Banded Nordic Curl
3
8-12 reps
RPE 9
4A
L Sit Pull Up
3
5-10 reps
RPE 8
4B
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5A
Dead Hang
3
30-120 reps
RPE 10
5B
Full Stretch Paused Dips
3
5-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
3 Sets
5-20 Reps
5-20 Reps
5-10 Reps
@6
@7
@9
2
Chest Fly (Cable)
5 Sets
AMRAP
@10
3
Chest Press (Machine)
3 Sets
8-12 Reps
@10
4
Dip (Bodyweight)
2 Sets
AMRAP
@10
5
Decline Dumbbell Fly
3 Sets
8-15 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
7
Decline Crunch
3 Sets
AMRAP
@10
Day 2
1
Goblet Squat
1 Set
3 Sets
5-20 Reps
8-20 Reps
@7
@9
2
Leg Extension
3 Sets
8-15 Reps
@10
3
Leg Curl
3 Sets
8-15 Reps
@10
4
Leg Press
3 Sets
8-15 Reps
@9
5
Walking Lunge (Dumbbell)
3 Sets
16-24 Reps
@9
6A
Ab Wheel
3 Sets
10 Reps
@10
6B
Nordic Curl
3 Sets
8-12 Reps
@9
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
3 Sets
5-20 Reps
5-20 Reps
5-10 Reps
@6
@7
@9
2
Lat Pulldown
3 Sets
5-15 Reps
@10
3
Chest Supported Row (Machine)
3 Sets
5-15 Reps
@10
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
3 Sets
5-10 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
@10
7
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
Day 4
1
Shoulder Press Smith machine
1 Set
1 Set
3 Sets
5-20 Reps
5-20 Reps
4-8 Reps
@6
@7
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@10
3A
Lying Side Lateral Raise
3 Sets
8-15 Reps
@10
3B
Lying Decline Fly (Cable)
3 Sets
8-12 Reps
@10
4A
Bicep Curl (Cable)
3 Sets
10-20 Reps
@10
4B
Oblique Twist Cable
3 Sets
10-20 Reps
@10
5A
Pec Deck (Machine)
3 Sets
10-15 Reps
@9
5B
Reverse Pec Deck
3 Sets
10-15 Reps
@9
6
Front Raise (Cable)
3 Sets
8-12 Reps
@10
7
Incline Chest Fly (Cable)
3 Sets
8-12 Reps
@10
Day 5
1
Pull-Up (Weighted)
3 Sets
2-4 Reps
@8
2
Dip (Weighted)
3 Sets
3-6 Reps
@8
3A
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10
3B
Banded Nordic Curl
3 Sets
8-12 Reps
@9
4A
L Sit Pull Up
3 Sets
5-10 Reps
@8
4B
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
5A
Dead Hang
3 Sets
30-120 Reps
@10
5B
Full Stretch Paused Dips
3 Sets
5-15 Reps
@10