Program Description
Every set to failure FOR DEVELOPING BRUTE STRENGTH AND SIZE Notes*** This is one of my first programs, I have around a year of lifting experience but I am up to date on 100s of studies on hypertrophy, othis isn’t the best hypertrophy or strength program but it’s what I like, and every set is to failure because it’s the only think my monkey brain can comprehend. Rest days include some abs, calves and neck work should take Ike 20-30 min and can be done at home This follows a 10-12 set per body part split You can swap out assisted exercises for bw or even weighted variations
Program Overview
- LevelIntermediate, Advanced, Novice
- GoalPowerbuilding, Bodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout70 minutes
- CreatedJan 16, 2024 09:36
- Last EditedSep 05, 2024 12:14
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4A
French Press
3
6-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5A
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
5-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4A
French Press
3
6-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5A
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
5-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4A
French Press
3
6-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5A
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
5-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4A
French Press
3
6-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5A
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
5-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4A
French Press
3
6-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5A
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
5-6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Incline Chest Fly (Dumbbell)
3
6-8 reps
RPE 10
4A
French Press
3
6-10 reps
RPE 10
4B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
5A
One Arm Lateral Raise (Cable)
3
6-12 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
5-6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 10
3A
Pullover (EZ Bar)
3
10-15 reps
RPE 10
3B
Spider Curl
3
6-9 reps
RPE 10
4
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
5A
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 9.5
5B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Hammer Curl
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 10
3A
Pullover (EZ Bar)
3
10-15 reps
RPE 10
3B
Spider Curl
3
6-9 reps
RPE 10
4
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
5A
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 9.5
5B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Hammer Curl
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 10
3A
Pullover (EZ Bar)
3
10-15 reps
RPE 10
3B
Spider Curl
3
6-9 reps
RPE 10
4
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
5A
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 9.5
5B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Hammer Curl
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 10
3A
Pullover (EZ Bar)
3
10-15 reps
RPE 10
3B
Spider Curl
3
6-9 reps
RPE 10
4
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
5A
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 9.5
5B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Hammer Curl
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 10
3A
Pullover (EZ Bar)
3
10-15 reps
RPE 10
3B
Spider Curl
3
6-9 reps
RPE 10
4
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
5A
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 9.5
5B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Hammer Curl
1
5-7 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
5-8 reps
RPE 10
2
Underhand Lat Pulldown
3
6-10 reps
RPE 10
3A
Pullover (EZ Bar)
3
10-15 reps
RPE 10
3B
Spider Curl
3
6-9 reps
RPE 10
4
Rear Delt Fly (Machine)
3
6-12 reps
RPE 10
5A
Seated Wide-Grip Row (Cable)
2
5-7 reps
RPE 9.5
5B
Incline Curl (Dumbbell)
3
5-8 reps
RPE 10
6
Hammer Curl
1
5-7 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
3-5 reps
RPE 10
2
Front Squat (Barbell)
1
3-5 reps
RPE 10
3
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
4A
Leg Curl
5
6-8 reps
RPE 10
4B
Leg Extension
2
5-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
3-5 reps
RPE 10
2
Front Squat (Barbell)
1
3-5 reps
RPE 10
3
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
4A
Leg Curl
5
6-8 reps
RPE 10
4B
Leg Extension
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
3-5 reps
RPE 10
2
Front Squat (Barbell)
1
3-5 reps
RPE 10
3
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
4A
Leg Curl
5
6-8 reps
RPE 10
4B
Leg Extension
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
3-5 reps
RPE 10
2
Front Squat (Barbell)
1
3-5 reps
RPE 10
3
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
4A
Leg Curl
5
6-8 reps
RPE 10
4B
Leg Extension
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
3-5 reps
RPE 10
2
Front Squat (Barbell)
1
3-5 reps
RPE 10
3
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
4A
Leg Curl
5
6-8 reps
RPE 10
4B
Leg Extension
2
5-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
3-5 reps
RPE 10
2
Front Squat (Barbell)
1
3-5 reps
RPE 10
3
Leg Press (45 Degrees)
4
5-7 reps
RPE 10
4A
Leg Curl
5
6-8 reps
RPE 10
4B
Leg Extension
2
5-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
5A
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
5-7 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
2
1
6-8 reps
2-5 reps
RPE 10
RPE 10
6B
Spider Curl
2
6-10 reps
RPE 10
7A
Face Pull
3
7-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 10
8A
One Arm Lateral Raise (Cable)
2
7-12 reps
RPE 10
8B
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
9A
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
9B
Reverse Wrist Curl (Dumbbell)
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
5A
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
5-7 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
2
1
6-8 reps
2-5 reps
RPE 10
RPE 10
6B
Spider Curl
2
6-10 reps
RPE 10
7A
Face Pull
3
7-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 10
8A
One Arm Lateral Raise (Cable)
2
7-12 reps
RPE 10
8B
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
9A
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
9B
Reverse Wrist Curl (Dumbbell)
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
5A
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
5-7 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
2
1
6-8 reps
2-5 reps
RPE 10
RPE 10
6B
Spider Curl
2
6-10 reps
RPE 10
7A
Face Pull
3
7-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 10
8A
One Arm Lateral Raise (Cable)
2
7-12 reps
RPE 10
8B
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
9A
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
9B
Reverse Wrist Curl (Dumbbell)
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
5A
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
5-7 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
2
1
6-8 reps
2-5 reps
RPE 10
RPE 10
6B
Spider Curl
2
6-10 reps
RPE 10
7A
Face Pull
3
7-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 10
8A
One Arm Lateral Raise (Cable)
2
7-12 reps
RPE 10
8B
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
9A
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
9B
Reverse Wrist Curl (Dumbbell)
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
5A
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
5-7 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
2
1
6-8 reps
2-5 reps
RPE 10
RPE 10
6B
Spider Curl
2
6-10 reps
RPE 10
7A
Face Pull
3
7-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 10
8A
One Arm Lateral Raise (Cable)
2
7-12 reps
RPE 10
8B
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
9A
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
9B
Reverse Wrist Curl (Dumbbell)
2
5-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
2
3-5 reps
RPE 10
2
Larsen Press (Barbell)
3
5-10 reps
RPE 10
3
Wide Grip Lat Pulldown
2
6-8 reps
RPE 10
4
Lat Pulldown (Close Grip)
2
5-8 reps
RPE 10
5A
Seated Overhead Press (Barbell)
2
3-6 reps
RPE 10
5B
Incline Curl (Dumbbell)
2
5-7 reps
RPE 10
6A
Incline Chest Fly (Dumbbell)
2
1
6-8 reps
2-5 reps
RPE 10
RPE 10
6B
Spider Curl
2
6-10 reps
RPE 10
7A
Face Pull
3
7-12 reps
RPE 10
7B
Overhead Tricep Extension (Cable)
3
5-8 reps
RPE 10
8A
One Arm Lateral Raise (Cable)
2
7-12 reps
RPE 10
8B
Tricep Pushdown (Cable)
1
5-8 reps
RPE 10
9A
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 10
9B
Reverse Wrist Curl (Dumbbell)
2
5-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Box Jump
1
3-6 reps
RPE 8.5-9.5
1B
Rear Delt Fly (Dumbbell)
1
6-12 reps
RPE 10
2
Box Jump
1
3-6 reps
RPE 8.5-9.5
3
Squat (Smith Machine)
3
5-8 reps
RPE 10
4
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
5A
Double Leg Multi-Directional Pogo
1
AMRAP
RPE 8-9.5
5B
Rear Delt Fly (Dumbbell)
1
6-12 reps
RPE 10
6A
Leg Curl
3
6-8 reps
RPE 10
6B
Leg Extension
3
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
3-6 reps
RPE 8.5-9.5
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
4
Double Leg Multi-Directional Pogo
1
5-10 reps
RPE 7.5-9
5A
Leg Curl
3
6-8 reps
RPE 10
5B
Leg Extension
3
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
3-6 reps
RPE 8.5-9.5
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
4
Double Leg Multi-Directional Pogo
1
5-10 reps
RPE 7.5-9
5A
Leg Curl
3
6-8 reps
RPE 10
5B
Leg Extension
3
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
3-6 reps
RPE 8.5-9.5
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
4
Double Leg Multi-Directional Pogo
1
5-10 reps
RPE 7.5-9
5A
Leg Curl
3
6-8 reps
RPE 10
5B
Leg Extension
3
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
3-6 reps
RPE 8.5-9.5
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
4
Double Leg Multi-Directional Pogo
1
5-10 reps
RPE 7.5-9
5A
Leg Curl
3
6-8 reps
RPE 10
5B
Leg Extension
3
5-7 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Box Jump
1
3-6 reps
RPE 8.5-9.5
2
Squat (Smith Machine)
3
5-8 reps
RPE 10
3
Deadlift (Smith Machine)
3
5-8 reps
RPE 10
4
Double Leg Multi-Directional Pogo
1
5-10 reps
RPE 7.5-9
5A
Leg Curl
3
6-8 reps
RPE 10
5B
Leg Extension
3
5-7 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
2A
Calf Raise (Bodyweight)
2
AMRAP
RPE 10
2B
Knee Raise (Captain's Chair)
2
AMRAP
RPE 10
3A
Neck Curl
2
AMRAP
RPE 10
3B
Neck Extension
2
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 4
1
Leg Raise (Captain's Chair)2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)2 Sets
AMRAP
@10
3A
Neck Curl2 Sets
AMRAP
@10
3B
Neck Extension2 Sets
AMRAP
@10
Day 7
1
Leg Raise (Captain's Chair)2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)2 Sets
AMRAP
@10
3A
Neck Curl2 Sets
AMRAP
@10
3B
Neck Extension2 Sets
AMRAP
@10
Day 2
1
Pull-Up (Assisted)2 Sets
5-8 Reps
@10
2
Underhand Lat Pulldown3 Sets
6-10 Reps
@10
3A
Pullover (EZ Bar)3 Sets
10-15 Reps
@10
3B
Spider Curl3 Sets
6-9 Reps
@10
4
Rear Delt Fly (Machine)3 Sets
6-12 Reps
@10
5A
Seated Wide-Grip Row (Cable)2 Sets
5-7 Reps
@9.5
5B
Incline Curl (Dumbbell)3 Sets
5-8 Reps
@10
6
Hammer Curl1 Set
5-7 Reps
@10
Day 1
1
Bench Press (Paused)2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)3 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)3 Sets
6-8 Reps
@10
4A
French Press3 Sets
6-10 Reps
@10
4B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@10
5A
One Arm Lateral Raise (Cable)3 Sets
6-12 Reps
@10
5B
Tricep Pushdown (Cable)3 Sets
5-6 Reps
@10
Day 5
1
Bench Press (Paused)2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)3 Sets
5-10 Reps
@10
3
Wide Grip Lat Pulldown2 Sets
6-8 Reps
@10
4
Lat Pulldown (Close Grip)2 Sets
5-8 Reps
@10
5A
Seated Overhead Press (Barbell)2 Sets
3-6 Reps
@10
5B
Incline Curl (Dumbbell)2 Sets
5-7 Reps
@10
6A
Incline Chest Fly (Dumbbell)2 Sets
1 Set
6-8 Reps
2-5 Reps
@10
@10
6B
Spider Curl2 Sets
6-10 Reps
@10
7A
Face Pull3 Sets
7-12 Reps
@10
7B
Overhead Tricep Extension (Cable)3 Sets
5-8 Reps
@10
8A
One Arm Lateral Raise (Cable)2 Sets
7-12 Reps
@10
8B
Tricep Pushdown (Cable)1 Set
5-8 Reps
@10
9A
Lateral Raise (Dumbbell)2 Sets
6-12 Reps
@10
9B
Reverse Wrist Curl (Dumbbell)2 Sets
5-12 Reps
@10
Day 3
1
Clean Deadlift1 Set
3-5 Reps
@10
2
Front Squat (Barbell)1 Set
3-5 Reps
@10
3
Leg Press (45 Degrees)4 Sets
5-7 Reps
@10
4A
Leg Curl5 Sets
6-8 Reps
@10
4B
Leg Extension2 Sets
5-8 Reps
@10
5
Rear Delt Fly (Machine)2 Sets
6-12 Reps
@10
Day 6
1A
Box Jump1 Set
3-6 Reps
@8.5-9.5
1B
Rear Delt Fly (Dumbbell)1 Set
6-12 Reps
@10
2
Box Jump1 Set
3-6 Reps
@8.5-9.5
3
Squat (Smith Machine)3 Sets
5-8 Reps
@10
4
Deadlift (Smith Machine)3 Sets
5-8 Reps
@10
5A
Double Leg Multi-Directional Pogo1 Set
AMRAP
@8-9.5
5B
Rear Delt Fly (Dumbbell)1 Set
6-12 Reps
@10
6A
Leg Curl3 Sets
6-8 Reps
@10
6B
Leg Extension3 Sets
5-7 Reps
@10