Program Description
Farnese Hercules program based off Natural Hypertrophy’s video. I selected the exercises I personally liked best when he gives the options. I added a few extra exercises just because I like to do them. This program will get you jacked like the Gods of old, and if you run this program more than once you’ll end up looking like a Greek statue made of marble!
Program Overview
- LevelIntermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedMar 22, 2024 12:00
- Last EditedSep 02, 2024 04:15
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
4
6-12 reps
RPE 10
1B
Inverted Row
4
AMRAP
RPE 10
1C
Standing Calf Raise
4
15-30 reps
RPE 8
2A
Overhead Press (Barbell)
3
6-10 reps
RPE 10
2B
Chin-Up (Weighted)
3
5 reps
RPE 10
2C
Russian Twist
3
12-15 reps
RPE 10
2D
Calf Raise (Bodyweight)
3
AMRAP
RPE 8
3A
Skull Crusher
4
8-12 reps
RPE 10
3B
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 10
3C
Neck Curl
4
15-20 reps
RPE 8
4A
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
1
6-10 reps
RPE 10
2A
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 10
2B
Farmer's Walk (Weighted)
4
1 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 8
3A
Bulgarian Split Squat (Dumbbell)
3
10-15 reps
RPE 10
3B
Shrug (Dumbbell)
3
15 reps
RPE 10
3C
Seated Calf Raise
3
15 reps
RPE 10
3D
Neck Extension
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Barbell Row
4
6-12 reps
RPE 10
1B
Push Up
4
AMRAP
RPE 10
1C
Abs Crunch (Bodyweight)
4
AMRAP
RPE 10
2A
Pullover (EZ Bar)
3
6-12 reps
RPE 10
2B
Spider Curl
3
6-10 reps
RPE 10
2C
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
3A
Upright Row (Barbell)
4
10-15 reps
RPE 10
3B
Neck Curl
4
15-20 reps
RPE 10
3C
Windshield Wipers
4
AMRAP
RPE 10
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
3
6-12 reps
RPE 10
1B
Standing Calf Raise
3
15-30 reps
RPE 10
2A
Rack Pull (Barbell)
4
6-12 reps
RPE 10
2B
Seated Row (Cable)
4
10-12 reps
RPE 10
2C
Leg Raise (Captain's Chair)
4
AMRAP
RPE 10
3A
Leg Press
4
8-15 reps
RPE 10
3B
Shrug (Barbell)
4
12-15 reps
RPE 10
3C
Leg Curl
4
10-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Close Grip)
4
6-10 reps
RPE 10
1B
Bent Over Row (Barbell)
4
6-12 reps
RPE 10
1C
Calf Raise (Bodyweight)
4
AMRAP
RPE 8
2A
Hammer Curl
4
8-12 reps
RPE 10
2B
Pull-Up (Bodyweight)
4
AMRAP
RPE 10
2C
Pec Fly (Dumbbell)
4
10-15 reps
RPE 10
2D
Neck Extension
4
25-30 reps
RPE 10
3A
Tricep Rope Push Down (Cable)
3
10-15 reps
RPE 10
3B
Sit Up
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Dip (Weighted)4 Sets
6-12 Reps
@10
1B
Inverted Row4 Sets
AMRAP
@10
1C
Standing Calf Raise4 Sets
15-30 Reps
@8
2A
Overhead Press (Barbell)3 Sets
6-10 Reps
@10
2B
Chin-Up (Weighted)3 Sets
5 Reps
@10
2C
Russian Twist3 Sets
12-15 Reps
@10
2D
Calf Raise (Bodyweight)3 Sets
AMRAP
@8
3A
Skull Crusher4 Sets
8-12 Reps
@10
3B
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
@10
3C
Neck Curl4 Sets
15-20 Reps
@8
4A
Push Up3 Sets
AMRAP
@10
Day 2
1
Zercher Squat (Barbell)1 Set
6-10 Reps
@10
2A
Romanian Deadlift (Barbell)4 Sets
8-12 Reps
@10
2B
Farmer's Walk (Weighted)4 Sets
1 Reps
@10
2C
Leg Raise (Captain's Chair)4 Sets
AMRAP
@8
3A
Bulgarian Split Squat (Dumbbell)3 Sets
10-15 Reps
@10
3B
Shrug (Dumbbell)3 Sets
15 Reps
@10
3C
Seated Calf Raise3 Sets
15 Reps
@10
3D
Neck Extension3 Sets
15-20 Reps
@8
Day 3
1A
Barbell Row4 Sets
6-12 Reps
@10
1B
Push Up4 Sets
AMRAP
@10
1C
Abs Crunch (Bodyweight)4 Sets
AMRAP
@10
2A
Pullover (EZ Bar)3 Sets
6-12 Reps
@10
2B
Spider Curl3 Sets
6-10 Reps
@10
2C
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@10
3A
Upright Row (Barbell)4 Sets
10-15 Reps
@10
3B
Neck Curl4 Sets
15-20 Reps
@10
3C
Windshield Wipers4 Sets
AMRAP
@10
4
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
Day 4
1A
Good Morning3 Sets
6-12 Reps
@10
1B
Standing Calf Raise3 Sets
15-30 Reps
@10
2A
Rack Pull (Barbell)4 Sets
6-12 Reps
@10
2B
Seated Row (Cable)4 Sets
10-12 Reps
@10
2C
Leg Raise (Captain's Chair)4 Sets
AMRAP
@10
3A
Leg Press4 Sets
8-15 Reps
@10
3B
Shrug (Barbell)4 Sets
12-15 Reps
@10
3C
Leg Curl4 Sets
10-20 Reps
@10
Day 5
1A
Bench Press (Close Grip)4 Sets
6-10 Reps
@10
1B
Bent Over Row (Barbell)4 Sets
6-12 Reps
@10
1C
Calf Raise (Bodyweight)4 Sets
AMRAP
@8
2A
Hammer Curl4 Sets
8-12 Reps
@10
2B
Pull-Up (Bodyweight)4 Sets
AMRAP
@10
2C
Pec Fly (Dumbbell)4 Sets
10-15 Reps
@10
2D
Neck Extension4 Sets
25-30 Reps
@10
3A
Tricep Rope Push Down (Cable)3 Sets
10-15 Reps
@10
3B
Sit Up3 Sets
AMRAP
@10