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BoostcampPNG

Adonis Creed

by Trenton L.
12 athletes joined

Program Description

Recomposition. Rest day in between each workout.

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 27, 2024 05:18
  • Last Edited
    Sep 05, 2024 03:15
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Pec Fly (Dumbbell)
3
12 reps
RPE 7
3
Push Up
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Tricep Kickback
3
15 reps
RPE 8.5
5
Tricep Pushdown (Cable)
2
20 reps
RPE 8.5
6
Dip (Bodyweight)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
12 reps
RPE 7.5
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Bent Over Row (Barbell)
3
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
3
12 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
6
Hammer Curl
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
1.5 mins
RPE 8.5
2
Single Leg Hip Thrust
3
15 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
3
12 reps
RPE 7.5
5
Squat (Barbell)
1
1
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
6
Abs Crunch (Weighted)
3
25 reps
RPE 8
7
Hanging Leg Raise
3
25 reps
RPE 8
8
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 8
9
Hanging Toes To Bar
3
25 reps
RPE 7.5
10
Sit Up
3
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Push Up
5
15 reps
RPE 7.5
3
Pec Fly (Dumbbell)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Push Up
5
10 reps
RPE 7.5
5
Bicep Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
15 reps
RPE 7.5
7
Dip (Bodyweight)
4
20 reps
RPE 7.5
8
Abs Crunch (Weighted)
3
25 reps
RPE 7.5
9
Hanging Leg Raise
3
25 reps
RPE 7.5
10
Reverse Abs Crunch (Bodyweight)
3
25 reps
RPE 7.5
11
Hanging Toes To Bar
3
25 reps
RPE 7.5
12
Sit Up
1
25 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Lunge (Dumbbell)
3 Sets
1.5 mins
@8.5
2
Single Leg Hip Thrust
3 Sets
15 Reps
@8
3
Leg Curl
3 Sets
12 Reps
@7.5
4
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@7.5
5
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
@8
@8
@8
@8
@8
6
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
7
Hanging Leg Raise
3 Sets
25 Reps
@8
8
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@8
9
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
10
Sit Up
3 Sets
25 Reps
@7.5
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
12 Reps
@7.5
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@8
3
Bent Over Row (Barbell)
3 Sets
12 Reps
@7.5
4
Alternating Dumbbell Curl
3 Sets
12 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
6
Hammer Curl
3 Sets
12 Reps
@8
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Pec Fly (Dumbbell)
3 Sets
12 Reps
@7
3
Push Up
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Tricep Kickback
3 Sets
15 Reps
@8.5
5
Tricep Pushdown (Cable)
2 Sets
20 Reps
@8.5
6
Dip (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
@6.5
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@8
@8
@8
@8
@8
2
Push Up
5 Sets
15 Reps
@7.5
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
@7.5
@7.5
@7.5
@7.5
@7.5
4
Push Up
5 Sets
10 Reps
@7.5
5
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7.5
6
Tricep Kickback
4 Sets
15 Reps
@7.5
7
Dip (Bodyweight)
4 Sets
20 Reps
@7.5
8
Abs Crunch (Weighted)
3 Sets
25 Reps
@7.5
9
Hanging Leg Raise
3 Sets
25 Reps
@7.5
10
Reverse Abs Crunch (Bodyweight)
3 Sets
25 Reps
@7.5
11
Hanging Toes To Bar
3 Sets
25 Reps
@7.5
12
Sit Up
1 Set
25 Reps
@7.5