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BoostcampPNG

Cream machine

by Anonymous
2 athletes joined

Program Description

Get bigger

Program Overview

  • Level
    Intermediate, Novice, Beginner, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 21, 2024 07:34
  • Last Edited
    May 07, 2024 10:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Lying Leg Curl
3
8-12 reps
3
High Bar Squat (Barbell)
4
6-10 reps
4
Standing Calf Raise
4
10-15 reps
5
Leg Press (45 Degrees)
2
8-12 reps
6
Leg Extension
2
8-12 reps
7
Romanian Deadlift (Barbell)
3
6-10 reps
9
Hanging Leg Raise
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Lying Leg Curl
3
8-12 reps
3
High Bar Squat (Barbell)
4
6-10 reps
4
Standing Calf Raise
4
10-15 reps
5
Leg Press (45 Degrees)
2
8-12 reps
6
Leg Extension
2
8-12 reps
7
Romanian Deadlift (Barbell)
3
6-10 reps
9
Hanging Leg Raise
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Lying Leg Curl
3
8-12 reps
3
High Bar Squat (Barbell)
4
6-10 reps
4
Standing Calf Raise
4
10-15 reps
5
Leg Press (45 Degrees)
2
8-12 reps
6
Leg Extension
2
8-12 reps
7
Romanian Deadlift (Barbell)
3
6-10 reps
9
Hanging Leg Raise
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Lying Leg Curl
3
8-12 reps
3
High Bar Squat (Barbell)
4
6-10 reps
4
Standing Calf Raise
4
10-15 reps
5
Leg Press (45 Degrees)
2
8-12 reps
6
Leg Extension
2
8-12 reps
7
Romanian Deadlift (Barbell)
3
6-10 reps
9
Hanging Leg Raise
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Lying Leg Curl
3
8-12 reps
3
High Bar Squat (Barbell)
4
6-10 reps
4
Standing Calf Raise
4
10-15 reps
5
Leg Press (45 Degrees)
2
8-12 reps
6
Leg Extension
2
8-12 reps
7
Romanian Deadlift (Barbell)
3
6-10 reps
9
Hanging Leg Raise
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Lying Leg Curl
3
8-12 reps
3
High Bar Squat (Barbell)
4
6-10 reps
4
Standing Calf Raise
4
10-15 reps
5
Leg Press (45 Degrees)
2
8-12 reps
6
Leg Extension
2
8-12 reps
7
Romanian Deadlift (Barbell)
3
6-10 reps
9
Hanging Leg Raise
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Lying Leg Curl
3
8-12 reps
3
High Bar Squat (Barbell)
4
6-10 reps
4
Standing Calf Raise
4
10-15 reps
5
Leg Press (45 Degrees)
2
8-12 reps
6
Leg Extension
2
8-12 reps
7
Romanian Deadlift (Barbell)
3
6-10 reps
9
Hanging Leg Raise
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Lying Leg Curl
3
8-12 reps
3
High Bar Squat (Barbell)
4
6-10 reps
4
Standing Calf Raise
4
10-15 reps
5
Leg Press (45 Degrees)
2
8-12 reps
6
Leg Extension
2
8-12 reps
7
Romanian Deadlift (Barbell)
3
6-10 reps
9
Hanging Leg Raise
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Lying Leg Curl
3
8-12 reps
3
High Bar Squat (Barbell)
4
6-10 reps
4
Standing Calf Raise
4
10-15 reps
5
Leg Press (45 Degrees)
2
8-12 reps
6
Leg Extension
2
8-12 reps
7
Romanian Deadlift (Barbell)
3
6-10 reps
9
Hanging Leg Raise
3
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Lying Leg Curl
3
8-12 reps
3
High Bar Squat (Barbell)
4
6-10 reps
4
Standing Calf Raise
4
10-15 reps
5
Leg Press (45 Degrees)
2
8-12 reps
6
Leg Extension
2
8-12 reps
7
Romanian Deadlift (Barbell)
3
6-10 reps
9
Hanging Leg Raise
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
4
6-10 reps
3
Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Cable)
4
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
7
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
4
6-10 reps
3
Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Cable)
4
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
7
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
4
6-10 reps
3
Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Cable)
4
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
7
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
4
6-10 reps
3
Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Cable)
4
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
7
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
4
6-10 reps
3
Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Cable)
4
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
7
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
4
6-10 reps
3
Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Cable)
4
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
7
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
4
6-10 reps
3
Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Cable)
4
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
7
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
4
6-10 reps
3
Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Cable)
4
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
7
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
4
6-10 reps
3
Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Cable)
4
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
7
Decline Crunch
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
2
Lat Pulldown
4
6-10 reps
3
Bench Press (Dumbbell)
3
6-10 reps
4
Seated Row (Cable)
3
8-12 reps
5
Chest Fly (Cable)
4
8-12 reps
6
Reverse Pec Deck
3
8-12 reps
7
Decline Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Hammer Curl
3
10-15 reps
4
Overhead Press (Barbell)
4
6-10 reps
5
Tricep Rope Push Down (Cable)
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Katana Extension
3
8-12 reps
8
Lateral Raise (Dumbbell)
3
10-15 reps
9
Lateral Raise (Dumbbell)
1
10
Oblique Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Hammer Curl
3
10-15 reps
4
Overhead Press (Barbell)
4
6-10 reps
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Katana Extension
3
8-12 reps
8
Lateral Raise (Dumbbell)
3
10-15 reps
9
Lateral Raise (Dumbbell)
1
10
Oblique Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Hammer Curl
3
10-15 reps
4
Overhead Press (Barbell)
4
6-10 reps
5
Tricep Rope Push Down (Cable)
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Katana Extension
3
8-12 reps
8
Lateral Raise (Dumbbell)
3
10-15 reps
9
Lateral Raise (Dumbbell)
1
10
Oblique Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Hammer Curl
3
10-15 reps
4
Overhead Press (Barbell)
4
6-10 reps
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Katana Extension
3
8-12 reps
8
Lateral Raise (Dumbbell)
3
10-15 reps
9
Lateral Raise (Dumbbell)
1
10
Oblique Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Hammer Curl
3
10-15 reps
4
Overhead Press (Barbell)
4
6-10 reps
5
Tricep Rope Push Down (Cable)
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Katana Extension
3
8-12 reps
8
Lateral Raise (Dumbbell)
3
10-15 reps
9
Lateral Raise (Dumbbell)
1
10
Oblique Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Hammer Curl
3
10-15 reps
4
Overhead Press (Barbell)
4
6-10 reps
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Katana Extension
3
8-12 reps
8
Lateral Raise (Dumbbell)
3
10-15 reps
9
Lateral Raise (Dumbbell)
1
10
Oblique Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Hammer Curl
3
10-15 reps
4
Overhead Press (Barbell)
4
6-10 reps
5
Tricep Rope Push Down (Cable)
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Katana Extension
3
8-12 reps
8
Lateral Raise (Dumbbell)
3
10-15 reps
9
Lateral Raise (Dumbbell)
1
10
Oblique Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Hammer Curl
3
10-15 reps
4
Overhead Press (Barbell)
4
6-10 reps
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Katana Extension
3
8-12 reps
8
Lateral Raise (Dumbbell)
3
10-15 reps
9
Lateral Raise (Dumbbell)
1
10
Oblique Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Hammer Curl
3
10-15 reps
4
Overhead Press (Barbell)
4
6-10 reps
5
Tricep Rope Push Down (Cable)
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Katana Extension
3
8-12 reps
8
Lateral Raise (Dumbbell)
3
10-15 reps
9
Lateral Raise (Dumbbell)
1
10
Oblique Crunch
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
10-20 reps
2
Skull Crusher
3
8-12 reps
3
Hammer Curl
3
10-15 reps
4
Overhead Press (Barbell)
4
6-10 reps
5
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
6
Bicep Curl (EZ Bar)
3
8-12 reps
7
Katana Extension
3
8-12 reps
8
Lateral Raise (Dumbbell)
3
10-15 reps
9
Lateral Raise (Dumbbell)
1
10
Oblique Crunch
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
5
Bench Press (Wide Grip)
2
8-12 reps
6
Barbell Row
2
8-12 reps
7
Deadlift (Barbell)
3
6-10 reps
8
Face Pull
2
10-15 reps
9
Overhead Tricep Extension (Cable)
2
8-12 reps
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
11
Incline Bench Press (Dumbbell)
3
8-12 reps
12
Lateral Raise (Cable)
2
8-12 reps
13
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
5
Bench Press (Wide Grip)
2
8-12 reps
6
Barbell Row
2
8-12 reps
7
Deadlift (Barbell)
3
6-10 reps
8
Face Pull
2
10-15 reps
9
Overhead Tricep Extension (Cable)
2
8-12 reps
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
11
Incline Bench Press (Dumbbell)
3
8-12 reps
12
Lateral Raise (Cable)
2
8-12 reps
13
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
5
Bench Press (Wide Grip)
2
8-12 reps
6
Barbell Row
2
8-12 reps
7
Deadlift (Barbell)
3
6-10 reps
8
Face Pull
2
10-15 reps
9
Overhead Tricep Extension (Cable)
2
8-12 reps
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
11
Incline Bench Press (Dumbbell)
3
8-12 reps
12
Lateral Raise (Cable)
2
8-12 reps
13
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
5
Bench Press (Wide Grip)
2
8-12 reps
6
Barbell Row
2
8-12 reps
7
Deadlift (Barbell)
3
6-10 reps
8
Face Pull
2
10-15 reps
9
Overhead Tricep Extension (Cable)
2
8-12 reps
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
11
Incline Bench Press (Dumbbell)
3
8-12 reps
12
Lateral Raise (Cable)
2
8-12 reps
13
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
5
Bench Press (Wide Grip)
2
8-12 reps
6
Barbell Row
2
8-12 reps
7
Deadlift (Barbell)
3
6-10 reps
8
Face Pull
2
10-15 reps
9
Overhead Tricep Extension (Cable)
2
8-12 reps
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
11
Incline Bench Press (Dumbbell)
3
8-12 reps
12
Lateral Raise (Cable)
2
8-12 reps
13
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
5
Bench Press (Wide Grip)
2
8-12 reps
6
Barbell Row
2
8-12 reps
7
Deadlift (Barbell)
3
6-10 reps
8
Face Pull
2
10-15 reps
9
Overhead Tricep Extension (Cable)
2
8-12 reps
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
11
Incline Bench Press (Dumbbell)
3
8-12 reps
12
Lateral Raise (Cable)
2
8-12 reps
13
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
5
Bench Press (Wide Grip)
2
8-12 reps
6
Barbell Row
2
8-12 reps
7
Deadlift (Barbell)
3
6-10 reps
8
Face Pull
2
10-15 reps
9
Overhead Tricep Extension (Cable)
2
8-12 reps
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
11
Incline Bench Press (Dumbbell)
3
8-12 reps
12
Lateral Raise (Cable)
2
8-12 reps
13
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
5
Bench Press (Wide Grip)
2
8-12 reps
6
Barbell Row
2
8-12 reps
7
Deadlift (Barbell)
3
6-10 reps
8
Face Pull
2
10-15 reps
9
Overhead Tricep Extension (Cable)
2
8-12 reps
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
11
Incline Bench Press (Dumbbell)
3
8-12 reps
12
Lateral Raise (Cable)
2
8-12 reps
13
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
5
Bench Press (Wide Grip)
2
8-12 reps
6
Barbell Row
2
8-12 reps
7
Deadlift (Barbell)
3
6-10 reps
8
Face Pull
2
10-15 reps
9
Overhead Tricep Extension (Cable)
2
8-12 reps
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
11
Incline Bench Press (Dumbbell)
3
8-12 reps
12
Lateral Raise (Cable)
2
8-12 reps
13
Leg Raise (Captain's Chair)
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Wall Sit
1
1-2 mins
1B
Lunge (Bodyweight)
2
10 reps
2
Dip (Bodyweight)
2
AMRAP
RPE 6
3
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
4
Squat (Paused)
3
6-10 reps
5
Bench Press (Wide Grip)
2
8-12 reps
6
Barbell Row
2
8-12 reps
7
Deadlift (Barbell)
3
6-10 reps
8
Face Pull
2
10-15 reps
9
Overhead Tricep Extension (Cable)
2
8-12 reps
10
Seated Shoulder Press (Dumbbell)
3
6-10 reps
11
Incline Bench Press (Dumbbell)
3
8-12 reps
12
Lateral Raise (Cable)
2
8-12 reps
13
Leg Raise (Captain's Chair)
3
AMRAP
Week 1
1 / 10 Weeks
Day 1
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Lying Leg Curl
3 Sets
8-12 Reps
3
High Bar Squat (Barbell)
4 Sets
6-10 Reps
4
Standing Calf Raise
4 Sets
10-15 Reps
5
Leg Press (45 Degrees)
2 Sets
8-12 Reps
6
Leg Extension
2 Sets
8-12 Reps
7
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
9
Hanging Leg Raise
3 Sets
AMRAP
Day 2
1
Bench Press (Barbell)
3 Sets
6-10 Reps
2
Lat Pulldown
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
4
Seated Row (Cable)
3 Sets
8-12 Reps
5
Chest Fly (Cable)
4 Sets
8-12 Reps
6
Reverse Pec Deck
3 Sets
8-12 Reps
7
Decline Crunch
3 Sets
AMRAP
Day 3
1
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
2
Skull Crusher
3 Sets
8-12 Reps
3
Hammer Curl
3 Sets
10-15 Reps
4
Overhead Press (Barbell)
4 Sets
6-10 Reps
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
6
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
7
Katana Extension
3 Sets
8-12 Reps
8
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
9
Lateral Raise (Dumbbell)
1 Set
10
Oblique Crunch
3 Sets
AMRAP
Day 4
1A
Wall Sit
1 Set
1-2 mins
1B
Lunge (Bodyweight)
2 Sets
10 Reps
2
Dip (Bodyweight)
2 Sets
AMRAP
@6
3
Pull-Up (Bodyweight)
3 Sets
AMRAP
@8
4
Squat (Paused)
3 Sets
6-10 Reps
5
Bench Press (Wide Grip)
2 Sets
8-12 Reps
6
Barbell Row
2 Sets
8-12 Reps
7
Deadlift (Barbell)
3 Sets
6-10 Reps
8
Face Pull
2 Sets
10-15 Reps
9
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
10
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
11
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
12
Lateral Raise (Cable)
2 Sets
8-12 Reps
13
Leg Raise (Captain's Chair)
3 Sets
AMRAP