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F&F Contrary

by Firearms&Fitness
1 athletes joined

Program Description

F&F Contrary aims to keep volume manageable, but turn up the frequency on muscle groups. We do this by training some opposite ends of the spectrum. We will train Chest and Biceps in the same day slowing you to focus on a strong pressing movement and hitting some back and bicep movements to finish the day. We then move on to Back and Triceps in the same day allowing us to build our back stronger and ticket and allowing us to also overload our triceps for stronger pressing and lockouts. From there we move to Legs and Shoulders allowing us to build our leg meat while building boulder shoulders.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 12, 2024 05:47
  • Last Edited
    Nov 14, 2024 09:50
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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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
Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Hammer Curl (Cable)
3
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-12 reps
RPE 7-9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 7-9
3
Seated Row (Cable)
2
8-15 reps
RPE 7-9
4
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-9
5
Tricep Extension (Machine)
3
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-12 reps
RPE 7-9
2
Leg Press
3
8-20 reps
RPE 7-9
3
Leg Curl
2
8-15 reps
RPE 7-9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Hammer Curl (Cable)
3
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-12 reps
RPE 7-9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 7-9
3
Seated Row (Cable)
2
8-15 reps
RPE 7-9
4
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-9
5
Tricep Extension (Machine)
3
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-12 reps
RPE 7-9
2
Leg Press
3
8-20 reps
RPE 7-9
3
Leg Curl
2
8-15 reps
RPE 7-9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Hammer Curl (Cable)
3
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-12 reps
RPE 7-9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 7-9
3
Seated Row (Cable)
2
8-15 reps
RPE 7-9
4
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-9
5
Tricep Extension (Machine)
3
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-12 reps
RPE 7-9
2
Leg Press
3
8-20 reps
RPE 7-9
3
Leg Curl
2
8-15 reps
RPE 7-9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Hammer Curl (Cable)
3
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-12 reps
RPE 7-9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 7-9
3
Seated Row (Cable)
2
8-15 reps
RPE 7-9
4
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-9
5
Tricep Extension (Machine)
3
8-15 reps
RPE 7-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-12 reps
RPE 7-9
2
Leg Press
3
8-20 reps
RPE 7-9
3
Leg Curl
2
8-15 reps
RPE 7-9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-12 reps
RPE 7-9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7-9
3
Upright Row (Dumbbell)
2
8-12 reps
RPE 7-9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5-12 reps
RPE 7-9
2
Front Squat (Barbell)
3
6-10 reps
RPE 7-8
3
Rear Delt Fly (Dumbbell)
2
8-20 reps
RPE 7-9
4
Leg Extension
3
8-15 reps
RPE 7-9
5
Hip Abductor (Machine)
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Seated Dip (Machine)
2
8-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-12 reps
RPE 7-9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7-9
3
Upright Row (Dumbbell)
2
8-12 reps
RPE 7-9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5-12 reps
RPE 7-9
2
Front Squat (Barbell)
3
6-10 reps
RPE 7-8
3
Rear Delt Fly (Dumbbell)
2
8-20 reps
RPE 7-9
4
Leg Extension
3
8-15 reps
RPE 7-9
5
Hip Abductor (Machine)
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Seated Dip (Machine)
2
8-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-12 reps
RPE 7-9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7-9
3
Upright Row (Dumbbell)
2
8-12 reps
RPE 7-9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5-12 reps
RPE 7-9
2
Front Squat (Barbell)
3
6-10 reps
RPE 7-8
3
Rear Delt Fly (Dumbbell)
2
8-20 reps
RPE 7-9
4
Leg Extension
3
8-15 reps
RPE 7-9
5
Hip Abductor (Machine)
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Seated Dip (Machine)
2
8-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-12 reps
RPE 7-9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7-9
3
Upright Row (Dumbbell)
2
8-12 reps
RPE 7-9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5-12 reps
RPE 7-9
2
Front Squat (Barbell)
3
6-10 reps
RPE 7-8
3
Rear Delt Fly (Dumbbell)
2
8-20 reps
RPE 7-9
4
Leg Extension
3
8-15 reps
RPE 7-9
5
Hip Abductor (Machine)
3
8-15 reps
RPE 7-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Seated Dip (Machine)
2
8-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-12 reps
RPE 7-9
2
Leg Press
3
8-20 reps
RPE 7-9
3
Leg Curl
2
8-15 reps
RPE 7-9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Hammer Curl (Cable)
3
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-12 reps
RPE 7-9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 7-9
3
Seated Row (Cable)
2
8-15 reps
RPE 7-9
4
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-9
5
Tricep Extension (Machine)
3
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-12 reps
RPE 7-9
2
Leg Press
3
8-20 reps
RPE 7-9
3
Leg Curl
2
8-15 reps
RPE 7-9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Hammer Curl (Cable)
3
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-12 reps
RPE 7-9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 7-9
3
Seated Row (Cable)
2
8-15 reps
RPE 7-9
4
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-9
5
Tricep Extension (Machine)
3
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-12 reps
RPE 7-9
2
Leg Press
3
8-20 reps
RPE 7-9
3
Leg Curl
2
8-15 reps
RPE 7-9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Hammer Curl (Cable)
3
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-12 reps
RPE 7-9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 7-9
3
Seated Row (Cable)
2
8-15 reps
RPE 7-9
4
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-9
5
Tricep Extension (Machine)
3
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-12 reps
RPE 7-9
2
Leg Press
3
8-20 reps
RPE 7-9
3
Leg Curl
2
8-15 reps
RPE 7-9
4
Shoulder Press (Machine)
3
8-12 reps
RPE 7-9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Incline Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Chest Fly (Machine)
3
8-12 reps
RPE 7-9
4
Incline Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Hammer Curl (Cable)
3
8-15 reps
RPE 7-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5-12 reps
RPE 7-9
2
Lat Pulldown (Close Grip)
3
6-10 reps
RPE 7-9
3
Seated Row (Cable)
2
8-15 reps
RPE 7-9
4
Tricep Extension (Dumbbell)
3
8-12 reps
RPE 7-9
5
Tricep Extension (Machine)
3
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Seated Dip (Machine)
2
8-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-12 reps
RPE 7-9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7-9
3
Upright Row (Dumbbell)
2
8-12 reps
RPE 7-9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5-12 reps
RPE 7-9
2
Front Squat (Barbell)
3
6-10 reps
RPE 7-8
3
Rear Delt Fly (Dumbbell)
2
8-20 reps
RPE 7-9
4
Leg Extension
3
8-15 reps
RPE 7-9
5
Hip Abductor (Machine)
3
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Seated Dip (Machine)
2
8-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-12 reps
RPE 7-9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7-9
3
Upright Row (Dumbbell)
2
8-12 reps
RPE 7-9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5-12 reps
RPE 7-9
2
Front Squat (Barbell)
3
6-10 reps
RPE 7-8
3
Rear Delt Fly (Dumbbell)
2
8-20 reps
RPE 7-9
4
Leg Extension
3
8-15 reps
RPE 7-9
5
Hip Abductor (Machine)
3
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Seated Dip (Machine)
2
8-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-12 reps
RPE 7-9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7-9
3
Upright Row (Dumbbell)
2
8-12 reps
RPE 7-9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5-12 reps
RPE 7-9
2
Front Squat (Barbell)
3
6-10 reps
RPE 7-8
3
Rear Delt Fly (Dumbbell)
2
8-20 reps
RPE 7-9
4
Leg Extension
3
8-15 reps
RPE 7-9
5
Hip Abductor (Machine)
3
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
5-12 reps
RPE 7-9
2
Chest Press (Machine)
3
6-10 reps
RPE 7-9
3
Seated Dip (Machine)
2
8-15 reps
RPE 7-9
4
Bicep Curl (Dumbbell)
3
8-15 reps
RPE 7-9
5
Bicep Curl (Machine)
3
8-12 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
5-12 reps
RPE 7-9
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7-9
3
Upright Row (Dumbbell)
2
8-12 reps
RPE 7-9
4
Skull Crusher (Barbell)
3
8-12 reps
RPE 7-9
5
Tricep Pushdown (Cable)
3
8-15 reps
RPE 7-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
5-12 reps
RPE 7-9
2
Front Squat (Barbell)
3
6-10 reps
RPE 7-8
3
Rear Delt Fly (Dumbbell)
2
8-20 reps
RPE 7-9
4
Leg Extension
3
8-15 reps
RPE 7-9
5
Hip Abductor (Machine)
3
8-15 reps
RPE 7-9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-12 Reps
@7-9
2
Incline Chest Press (Machine)
3 Sets
6-10 Reps
@7-9
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@7-9
4
Incline Curl (Dumbbell)
3 Sets
8-15 Reps
@7-9
5
Hammer Curl (Cable)
3 Sets
8-15 Reps
@7-9
Day 2
1
Bent Over Row (Barbell)
4 Sets
5-12 Reps
@7-9
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
@7-9
3
Upright Row (Dumbbell)
2 Sets
8-12 Reps
@7-9
4
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@7-9
5
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@7-9
Day 3
1
Squat (Barbell)
4 Sets
5-12 Reps
@7-9
2
Leg Press
3 Sets
8-20 Reps
@7-9
3
Leg Curl
2 Sets
8-15 Reps
@7-9
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
@7-9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7-9
Day 4
1
Incline Bench Press (Barbell)
4 Sets
5-12 Reps
@7-9
2
Chest Press (Machine)
3 Sets
6-10 Reps
@7-9
3
Seated Dip (Machine)
2 Sets
8-15 Reps
@7-9
4
Bicep Curl (Dumbbell)
3 Sets
8-15 Reps
@7-9
5
Bicep Curl (Machine)
3 Sets
8-12 Reps
@7-9