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ULPPL (mon-fri)

by Keith G.

Program Description

This program is the best way I am aware of to train each muscle twice per week, while providing adequate volume for all muscle groups, not sacrificing accessory work , and only training 5 days per week, with weekends off. The program uses antagonistic supersets to pack in volume without sacrificing performance. Train hard and with intention, Monday through Friday and enjoy your weekends away from the gym.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 27, 2024 01:45
  • Last Edited
    Nov 02, 2024 03:32
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
T-Bar Row
2
6-10 reps
RPE 9
2A
Push Up (Weighted)
3
10-15 reps
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
3
10-15 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Cable Rear Delt Fly
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
Pull-Up (Weighted)
3
6-10 reps
RPE 9
2A
T-Bar Row
3
10-15 reps
RPE 10
2B
Weighted Deficit Incline Push Up
3
10-15 reps
RPE 9
3A
Single Arm Row (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
4A
Tricep Pushdown (Cable)
4
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Lateral Raise (Cable)
4
15-20 reps
RPE 10
5B
Hanging Leg Raise
4
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
T-Bar Row
2
6-10 reps
RPE 9
2A
Push Up (Weighted)
3
10-15 reps
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
3
10-15 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Cable Rear Delt Fly
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
T-Bar Row
2
6-10 reps
RPE 9
2A
Push Up (Weighted)
3
10-15 reps
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
3
10-15 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Cable Rear Delt Fly
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
T-Bar Row
2
6-10 reps
RPE 9
2A
Push Up (Weighted)
3
10-15 reps
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
3
10-15 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Cable Rear Delt Fly
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
T-Bar Row
2
6-10 reps
RPE 9
2A
Push Up (Weighted)
3
10-15 reps
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
3
10-15 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Cable Rear Delt Fly
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
T-Bar Row
2
6-10 reps
RPE 9
2A
Push Up (Weighted)
3
10-15 reps
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
3
10-15 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Cable Rear Delt Fly
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
6-10 reps
RPE 9
1B
T-Bar Row
2
6-10 reps
RPE 9
2A
Push Up (Weighted)
3
10-15 reps
RPE 10
2B
Pull-Up (Neutral Grip, Weighted)
3
10-15 reps
RPE 10
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Cable Rear Delt Fly
3
10-15 reps
RPE 10
4A
Tricep Pushdown (Cable)
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Lying Side Lateral Raise
3
10-15 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2B
Donkey Calf Raise
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
2
10-20 reps
RPE 9.5
3B
Wrist Curl (Barbell)
3
15-20 reps
RPE 10
4A
Glute-Ham Raise
2
10-15 reps
RPE 9
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2B
Neck Curl
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
3
10-20 reps
RPE 9.5
3B
Wrist Curl (Barbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2B
Donkey Calf Raise
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
2
10-20 reps
RPE 9.5
3B
Wrist Curl (Barbell)
3
15-20 reps
RPE 10
4A
Glute-Ham Raise
2
10-15 reps
RPE 9
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2B
Donkey Calf Raise
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
2
10-20 reps
RPE 9.5
3B
Wrist Curl (Barbell)
3
15-20 reps
RPE 10
4A
Glute-Ham Raise
2
10-15 reps
RPE 9
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2B
Donkey Calf Raise
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
2
10-20 reps
RPE 9.5
3B
Wrist Curl (Barbell)
3
15-20 reps
RPE 10
4A
Glute-Ham Raise
2
10-15 reps
RPE 9
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2B
Donkey Calf Raise
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
2
10-20 reps
RPE 9.5
3B
Wrist Curl (Barbell)
3
15-20 reps
RPE 10
4A
Glute-Ham Raise
2
10-15 reps
RPE 9
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2B
Donkey Calf Raise
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
2
10-20 reps
RPE 9.5
3B
Wrist Curl (Barbell)
3
15-20 reps
RPE 10
4A
Glute-Ham Raise
2
10-15 reps
RPE 9
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Barbell)
2
6-12 reps
RPE 9.5
2B
Donkey Calf Raise
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
2
10-20 reps
RPE 9.5
3B
Wrist Curl (Barbell)
3
15-20 reps
RPE 10
4A
Glute-Ham Raise
2
10-15 reps
RPE 9
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
10-15 reps
RPE 10
2A
Close Grip Pull Up
3
8-12 reps
RPE 10
2B
Upright Row (Cable)
3
8-12 reps
RPE 10
3A
Neutral Geip Seated Cable Row
3
10-15 reps
RPE 10
3B
Neck Curl
3
AMRAP
RPE 10
4A
Single Arm Row (Cable)
3
15-20 reps
RPE 10
4B
Cable Crunch
3
AMRAP
RPE 10
5A
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
5B
Lying Side Lateral Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
10-15 reps
RPE 10
2A
Close Grip Pull Up
3
8-12 reps
RPE 10
2B
Upright Row (Cable)
3
8-12 reps
RPE 10
3A
T-Bar Row
3
10-15 reps
RPE 10
3B
Lu Raise
3
AMRAP
RPE 10
4A
Single Arm Row (Cable)
3
15-20 reps
RPE 10
4B
Cable Crunch
3
AMRAP
RPE 10
5A
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
5B
One Arm Lateral Raise (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
10-15 reps
RPE 10
2A
Close Grip Pull Up
3
8-12 reps
RPE 10
2B
Upright Row (Cable)
3
8-12 reps
RPE 10
3A
Neutral Geip Seated Cable Row
3
10-15 reps
RPE 10
3B
Neck Curl
3
AMRAP
RPE 10
4A
Single Arm Row (Cable)
3
15-20 reps
RPE 10
4B
Cable Crunch
3
AMRAP
RPE 10
5A
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
5B
Lying Side Lateral Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
10-15 reps
RPE 10
2A
Close Grip Pull Up
3
8-12 reps
RPE 10
2B
Upright Row (Cable)
3
8-12 reps
RPE 10
3A
Neutral Geip Seated Cable Row
3
10-15 reps
RPE 10
3B
Neck Curl
3
AMRAP
RPE 10
4A
Single Arm Row (Cable)
3
15-20 reps
RPE 10
4B
Cable Crunch
3
AMRAP
RPE 10
5A
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
5B
Lying Side Lateral Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
10-15 reps
RPE 10
2A
Close Grip Pull Up
3
8-12 reps
RPE 10
2B
Upright Row (Cable)
3
8-12 reps
RPE 10
3A
Neutral Geip Seated Cable Row
3
10-15 reps
RPE 10
3B
Neck Curl
3
AMRAP
RPE 10
4A
Single Arm Row (Cable)
3
15-20 reps
RPE 10
4B
Cable Crunch
3
AMRAP
RPE 10
5A
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
5B
Lying Side Lateral Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
10-15 reps
RPE 10
2A
Close Grip Pull Up
3
8-12 reps
RPE 10
2B
Upright Row (Cable)
3
8-12 reps
RPE 10
3A
Neutral Geip Seated Cable Row
3
10-15 reps
RPE 10
3B
Neck Curl
3
AMRAP
RPE 10
4A
Single Arm Row (Cable)
3
15-20 reps
RPE 10
4B
Cable Crunch
3
AMRAP
RPE 10
5A
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
5B
Lying Side Lateral Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
10-15 reps
RPE 10
2A
Close Grip Pull Up
3
8-12 reps
RPE 10
2B
Upright Row (Cable)
3
8-12 reps
RPE 10
3A
Neutral Geip Seated Cable Row
3
10-15 reps
RPE 10
3B
Neck Curl
3
AMRAP
RPE 10
4A
Single Arm Row (Cable)
3
15-20 reps
RPE 10
4B
Cable Crunch
3
AMRAP
RPE 10
5A
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
5B
Lying Side Lateral Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Power Shrug
4
10-15 reps
RPE 10
2A
Close Grip Pull Up
3
8-12 reps
RPE 10
2B
Upright Row (Cable)
3
8-12 reps
RPE 10
3A
Neutral Geip Seated Cable Row
3
10-15 reps
RPE 10
3B
Neck Curl
3
AMRAP
RPE 10
4A
Single Arm Row (Cable)
3
15-20 reps
RPE 10
4B
Cable Crunch
3
AMRAP
RPE 10
5A
Rear Delt Fly (Cable)
3
AMRAP
RPE 10
5B
Lying Side Lateral Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 10
1B
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2A
Push Press (Barbell)
3
8-10 reps
RPE 10
2B
Ab Wheel
3
AMRAP
RPE 9.5
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Hanging Leg Raise
3
AMRAP
RPE 10
4A
Weighted Deficit Incline Push Up
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 10
1B
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2A
Push Press (Barbell)
3
8-10 reps
RPE 10
2B
Ab Wheel
3
AMRAP
RPE 9.5
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Hanging Leg Raise
3
AMRAP
RPE 10
4A
Weighted Deficit Incline Push Up
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
5B
Incline Curl (Low Angle)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 10
1B
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2A
Push Press (Barbell)
3
8-10 reps
RPE 10
2B
Ab Wheel
3
AMRAP
RPE 9.5
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Hanging Leg Raise
3
AMRAP
RPE 10
4A
Weighted Deficit Incline Push Up
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 10
1B
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2A
Push Press (Barbell)
3
8-10 reps
RPE 10
2B
Ab Wheel
3
AMRAP
RPE 9.5
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Hanging Leg Raise
3
AMRAP
RPE 10
4A
Weighted Deficit Incline Push Up
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 10
1B
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2A
Push Press (Barbell)
3
8-10 reps
RPE 10
2B
Ab Wheel
3
AMRAP
RPE 9.5
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Hanging Leg Raise
3
AMRAP
RPE 10
4A
Weighted Deficit Incline Push Up
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 10
1B
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2A
Push Press (Barbell)
3
8-10 reps
RPE 10
2B
Ab Wheel
3
AMRAP
RPE 9.5
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Hanging Leg Raise
3
AMRAP
RPE 10
4A
Weighted Deficit Incline Push Up
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 10
1B
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2A
Push Press (Barbell)
3
8-10 reps
RPE 10
2B
Ab Wheel
3
AMRAP
RPE 9.5
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Hanging Leg Raise
3
AMRAP
RPE 10
4A
Weighted Deficit Incline Push Up
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
3
10-15 reps
RPE 10
1B
Bicep Curl (Cable)
3
10-15 reps
RPE 10
2A
Push Press (Barbell)
3
8-10 reps
RPE 10
2B
Ab Wheel
3
AMRAP
RPE 9.5
3A
Chest Fly (Dumbbell)
3
AMRAP
RPE 10
3B
Hanging Leg Raise
3
AMRAP
RPE 10
4A
Weighted Deficit Incline Push Up
3
15-20 reps
RPE 10
4B
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
5A
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 10
5B
Roman Chair Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Deficit)
3
10-15 reps
RPE 9.5
2B
Neck Curl
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
3
10-15 reps
RPE 10
3B
Wrist Curl (Barbell)
3
AMRAP
RPE 10
4A
Sissy Squat (Weighted)
3
10-15 reps
RPE 10
4B
Glute-Ham Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Deficit)
3
10-15 reps
RPE 9.5
2B
Neck Curl
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
3
10-15 reps
RPE 10
3B
Wrist Curl (Barbell)
3
AMRAP
RPE 10
4A
Sissy Squat (Weighted)
3
10-15 reps
RPE 10
4B
Nordic Curl
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Deficit)
3
10-15 reps
RPE 9.5
2B
Neck Curl
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
3
10-15 reps
RPE 10
3B
Wrist Curl (Barbell)
3
AMRAP
RPE 10
4A
Sissy Squat (Weighted)
3
10-15 reps
RPE 10
4B
Glute-Ham Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Deficit)
3
10-15 reps
RPE 9.5
2B
Neck Curl
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
3
10-15 reps
RPE 10
3B
Wrist Curl (Barbell)
3
AMRAP
RPE 10
4A
Sissy Squat (Weighted)
3
10-15 reps
RPE 10
4B
Glute-Ham Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Deficit)
3
10-15 reps
RPE 9.5
2B
Neck Curl
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
3
10-15 reps
RPE 10
3B
Wrist Curl (Barbell)
3
AMRAP
RPE 10
4A
Sissy Squat (Weighted)
3
10-15 reps
RPE 10
4B
Glute-Ham Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Deficit)
3
10-15 reps
RPE 9.5
2B
Neck Curl
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
3
10-15 reps
RPE 10
3B
Wrist Curl (Barbell)
3
AMRAP
RPE 10
4A
Sissy Squat (Weighted)
3
10-15 reps
RPE 10
4B
Glute-Ham Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Deficit)
3
10-15 reps
RPE 9.5
2B
Neck Curl
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
3
10-15 reps
RPE 10
3B
Wrist Curl (Barbell)
3
AMRAP
RPE 10
4A
Sissy Squat (Weighted)
3
10-15 reps
RPE 10
4B
Glute-Ham Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Front Foot Elevated Split Squat SSB
3
6-12 reps
RPE 9.5
1B
Single Leg Standing Calf Raise
3
AMRAP
RPE 10
2A
Romanian Deadlift (Deficit)
3
10-15 reps
RPE 9.5
2B
Neck Curl
3
AMRAP
RPE 9
3A
Split Squat (Barbell)
3
10-15 reps
RPE 10
3B
Wrist Curl (Barbell)
3
AMRAP
RPE 10
4A
Sissy Squat (Weighted)
3
10-15 reps
RPE 10
4B
Glute-Ham Raise
3
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1A
Dip (Weighted)
3 Sets
6-10 Reps
@9
1B
T-Bar Row
2 Sets
6-10 Reps
@9
2A
Push Up (Weighted)
3 Sets
10-15 Reps
@10
2B
Pull-Up (Neutral Grip, Weighted)
3 Sets
10-15 Reps
@10
3A
Chest Fly (Dumbbell)
3 Sets
AMRAP
@10
3B
Cable Rear Delt Fly
3 Sets
10-15 Reps
@10
4A
Tricep Pushdown (Cable)
3 Sets
15-20 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
5A
Lying Side Lateral Raise
3 Sets
10-15 Reps
@10
5B
Roman Chair Sit Up
3 Sets
AMRAP
@9.5
Day 2
1A
Front Foot Elevated Split Squat SSB
3 Sets
6-12 Reps
@9.5
1B
Single Leg Standing Calf Raise
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
@9.5
2B
Donkey Calf Raise
3 Sets
AMRAP
@9
3A
Split Squat (Barbell)
2 Sets
10-20 Reps
@9.5
3B
Wrist Curl (Barbell)
3 Sets
15-20 Reps
@10
4A
Glute-Ham Raise
2 Sets
10-15 Reps
@9
4B
Reverse Nordic Curl
2 Sets
AMRAP
@10
Day 3
1
Power Shrug
4 Sets
10-15 Reps
@10
2A
Close Grip Pull Up
3 Sets
8-12 Reps
@10
2B
Upright Row (Cable)
3 Sets
8-12 Reps
@10
3A
Neutral Geip Seated Cable Row
3 Sets
10-15 Reps
@10
3B
Neck Curl
3 Sets
AMRAP
@10
4A
Single Arm Row (Cable)
3 Sets
15-20 Reps
@10
4B
Cable Crunch
3 Sets
AMRAP
@10
5A
Rear Delt Fly (Cable)
3 Sets
AMRAP
@10
5B
Lying Side Lateral Raise
3 Sets
AMRAP
@10
Day 4
1A
Dip (Weighted)
3 Sets
10-15 Reps
@10
1B
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
2A
Push Press (Barbell)
3 Sets
8-10 Reps
@10
2B
Ab Wheel
3 Sets
AMRAP
@9.5
3A
Chest Fly (Dumbbell)
3 Sets
AMRAP
@10
3B
Hanging Leg Raise
3 Sets
AMRAP
@10
4A
Weighted Deficit Incline Push Up
3 Sets
15-20 Reps
@10
4B
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
5A
Overhead Tricep Extension (Cable)
3 Sets
10-20 Reps
@10
5B
Roman Chair Sit Up
3 Sets
AMRAP
@10
Day 5
1A
Front Foot Elevated Split Squat SSB
3 Sets
6-12 Reps
@9.5
1B
Single Leg Standing Calf Raise
3 Sets
AMRAP
@10
2A
Romanian Deadlift (Deficit)
3 Sets
10-15 Reps
@9.5
2B
Neck Curl
3 Sets
AMRAP
@9
3A
Split Squat (Barbell)
3 Sets
10-15 Reps
@10
3B
Wrist Curl (Barbell)
3 Sets
AMRAP
@10
4A
Sissy Squat (Weighted)
3 Sets
10-15 Reps
@10
4B
Glute-Ham Raise
3 Sets
AMRAP
@10