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BoostcampPNG

Jaked Jihadists

by Mohammed N.

Program Description

Getting Jacked Using Home Equipment, Rings, Barbells , DBs , and A Simple Pulley No Fancy Machines? No Problem (Note:Jihad Means Struggling in Arabic)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 26, 2024 01:56
  • Last Edited
    Aug 18, 2024 07:42
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
4
-
1B
Dip (Weighted)
4
-
2A
Bent Over Row (Barbell)
3
-
2B
Push Up
3
-
3A
Strict EZ-Bar Curls
4
-
3B
Seated Lateral Raises
4
-
4A
French Press
3
-
4B
Hammer Curl
3
-
5
Single Arm Pushdown
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
1B
Dip (Weighted)
2
2
6-10 reps
8-12 reps
RPE 9
RPE 10
2A
Bent Over Row (Barbell)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 9
RPE 9.5
2B
Push Up
3
AMRAP
RPE 10
3A
Strict EZ-Bar Curls
2
2
4-6 reps
6-10 reps
RPE 10
RPE 10
3B
Seated Lateral Raises
4
8-15 reps
RPE 10
4
Single Arm Pushdown
1
10-15 reps
RPE 10
5A
French Press
3
8-10 reps
RPE 10
5B
Hammer Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
1B
Neck Curl
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8
RPE 8.5
RPE 9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1
1
10 reps
6 reps
RPE 9.5
RPE 9.5
3B
Straight Leg Calf Raise
4
6-10 reps
RPE 10
4A
Nordic Curl
2
4-6 reps
RPE 10
4B
Reverse Nordic Curl
2
AMRAP
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Weighted)
1
1
1
4-9 reps
4-9 reps
4-9 reps
RPE 9
RPE 9.5
RPE 10
1B
Push Up (Weighted)
1
1
1
6-9 reps
6-9 reps
6-9 reps
RPE 9
RPE 9.5
RPE 10
2A
Rack Chins
3
6-12 reps
RPE 10
2B
Arnold Press
3
6-10 reps
RPE 10
3A
Inverted Row
3
6-15 reps
RPE 10
3B
Ring Push Up
3
6-10 reps
RPE 10
4A
Pelican Curls
2
2
4-6 reps
8-12 reps
RPE 10
RPE 10
4B
V-Handle Tricep Pushdown (Cable)
1
2
1
6-10 reps
6-8 reps
10-15 reps
RPE 10
RPE 10
RPE 10
4C
Face Pull
4
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Single Arm Pushdown
1
2
6-10 reps
6-10 reps
RPE 9.5
RPE 10
1B
Lateral Raise (Dumbbell)
3
6-15 reps
RPE 10
1C
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
2A
Overhead Tricep Extension (Cable)
1
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
2B
Face Pull
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Good Morning
1
1
1
6-10 reps
6-10 reps
6-10 reps
RPE 8.5
RPE 9
RPE 9.5
1B
Neck Extension
3
10-20 reps
RPE 10
2
Front Squat (Paused)
1
2
6-10 reps
6-10 reps
RPE 9
RPE 9.5
3A
Deficit Bulgarian Split Squats
2
6-10 reps
RPE 10
3B
Straight Leg Calf Raise
4
6-12 reps
RPE 10
4A
Sissy Squat
2
6-10 reps
RPE 10
4B
Nordic Curl
2
4-6 reps
RPE 10
5
Leg Raise (Captain's Chair)
4
8-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Band)
3
8-12 reps
RPE 10
1B
Single Arm Pushdown
3
6-10 reps
RPE 10
1C
Lateral Raise (Dumbbell)
3
8-15 reps
RPE 10
2A
Upright Row (Barbell)
3
6-10 reps
RPE 10
2B
Neck Curl
3
10-20 reps
RPE 10
2C
Ring JM Press
3
6-10 reps
RPE 10
Week 1
1 / 12 Weeks
Day 4
1A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8.5
@9
@9.5
1B
Neck Extension
3 Sets
10-20 Reps
@10
2
Front Squat (Paused)
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9
@9.5
3A
Deficit Bulgarian Split Squats
2 Sets
6-10 Reps
@10
3B
Straight Leg Calf Raise
4 Sets
6-12 Reps
@10
4A
Sissy Squat
2 Sets
6-10 Reps
@10
4B
Nordic Curl
2 Sets
4-6 Reps
@10
5
Leg Raise (Captain's Chair)
4 Sets
8-10 Reps
@10
Day 3
1A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
4-9 Reps
4-9 Reps
4-9 Reps
@9
@9.5
@10
1B
Push Up (Weighted)
1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
@9
@9.5
@10
2A
Rack Chins
3 Sets
6-12 Reps
@10
2B
Arnold Press
3 Sets
6-10 Reps
@10
3A
Inverted Row
3 Sets
6-15 Reps
@10
3B
Ring Push Up
3 Sets
6-10 Reps
@10
4A
Pelican Curls
2 Sets
2 Sets
4-6 Reps
8-12 Reps
@10
@10
4B
V-Handle Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
6-10 Reps
6-8 Reps
10-15 Reps
@10
@10
@10
4C
Face Pull
4 Sets
8-15 Reps
@10
Day 2
1A
Good Morning
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
1B
Neck Curl
3 Sets
10-20 Reps
@10
2
Front Squat (Paused)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8.5
@9
3A
Deficit Bulgarian Split Squats (Heel Elevated)
1 Set
1 Set
10 Reps
6 Reps
@9.5
@9.5
3B
Straight Leg Calf Raise
4 Sets
6-10 Reps
@10
4A
Nordic Curl
2 Sets
4-6 Reps
@10
4B
Reverse Nordic Curl
2 Sets
AMRAP
@10
5
Ab Wheel
3 Sets
AMRAP
@9
Day 1
1A
Pull-Up (Weighted)
2 Sets
2 Sets
6-10 Reps
8-12 Reps
@9
@10
1B
Dip (Weighted)
2 Sets
2 Sets
6-10 Reps
8-12 Reps
@9
@10
2A
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@9
@9.5
2B
Push Up
3 Sets
AMRAP
@10
3A
Strict EZ-Bar Curls
2 Sets
2 Sets
4-6 Reps
6-10 Reps
@10
@10
3B
Seated Lateral Raises
4 Sets
8-15 Reps
@10
4
Single Arm Pushdown
1 Set
10-15 Reps
@10
5A
French Press
3 Sets
8-10 Reps
@10
5B
Hammer Curl
3 Sets
6-12 Reps
@10
Day 5
1A
Single Arm Pushdown
1 Set
2 Sets
6-10 Reps
6-10 Reps
@9.5
@10
1B
Lateral Raise (Dumbbell)
3 Sets
6-15 Reps
@10
1C
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
@10
2A
Overhead Tricep Extension (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9.5
@10
2B
Face Pull
3 Sets
AMRAP
@10