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Get Big Muscles

by Hayden B.
2 athletes joined

Program Description

Get Big Muscles

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    150 minutes
  • Created
    Dec 12, 2024 03:10
  • Last Edited
    Dec 23, 2024 08:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
AMRAP
RPE 10
2
Hack Squat
1
AMRAP
RPE 10
3
Hip Adductor (Machine)
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Incline Bench Press (Dumbbell)
1
AMRAP
RPE 10
6
Seated Overhead Press (Barbell)
1
AMRAP
RPE 10
7
JM Press (Smith Machine)
1
AMRAP
RPE 10
8
Chest Press (Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Cable)
1
AMRAP
RPE 10
10
Tricep Extension (Cable)
1
AMRAP
RPE 10
11
Preacher Curl (Barbell)
2
AMRAP
RPE 10
12
Chest Supported Row (Machine)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Pull-Up (Weighted)
1
AMRAP
-
15
Cable Crunch
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
AMRAP
RPE 10
2
High Bar Squat (Barbell)
1
AMRAP
RPE 10
3
Leg Extension
1
AMRAP
RPE 10
4
Standing Calf Raise
1
AMRAP
RPE 10
5
Bench Press (Barbell)
1
AMRAP
RPE 10
6
Shoulder Press (Plate Loaded)
1
AMRAP
RPE 10
7
Dip (Weighted)
1
AMRAP
RPE 10
8
Incline Bench Press (Smith Machine)
1
AMRAP
RPE 10
9
Lateral Raise (Machine)
1
AMRAP
RPE 10
10
Tricep Pushdown (Cable)
1
AMRAP
RPE 10
11
Face Away Cable Curl
2
AMRAP
RPE 10
12
Bent Over Row (Barbell)
1
AMRAP
RPE 10
13
Lat Pulldown (Single Arm)
1
AMRAP
RPE 10
14
Lat Pulldown
1
AMRAP
RPE 10
15
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
AMRAP
RPE 10
2
Seated Military Press (Smith Machine)
1
AMRAP
RPE 10
3
Bench Press (Close Grip)
1
AMRAP
RPE 10
4
Incline Chest Press (Machine)
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
1
AMRAP
RPE 10
7
Bicep Curl (Machine)
2
AMRAP
RPE 10
8
Seated Row (Cable)
1
AMRAP
RPE 10
9
Pull-Up (Neutral Grip, Weighted)
1
AMRAP
RPE 10
10
Wide Grip Lat Pulldown
1
AMRAP
RPE 10
11
Seated Hamstring Curl
1
AMRAP
RPE 10
12
Leg Press (45 Degrees)
1
AMRAP
RPE 10
13
Single Leg Quad Extension
1
AMRAP
RPE 10
14
Hip Adductor (Machine)
1
AMRAP
RPE 10
15
Straight Leg Calf Raise
1
AMRAP
RPE 10
16
Abs Crunch (Machine)
2
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Stiff Leg Deadlift
1 Set
AMRAP
@10
2
Hack Squat
1 Set
AMRAP
@10
3
Hip Adductor (Machine)
1 Set
AMRAP
@10
4
Standing Calf Raise
1 Set
AMRAP
@10
5
Incline Bench Press (Dumbbell)
1 Set
AMRAP
@10
6
Seated Overhead Press (Barbell)
1 Set
AMRAP
@10
7
JM Press (Smith Machine)
1 Set
AMRAP
@10
8
Chest Press (Machine)
1 Set
AMRAP
@10
9
Lateral Raise (Cable)
1 Set
AMRAP
@10
10
Tricep Extension (Cable)
1 Set
AMRAP
@10
11
Preacher Curl (Barbell)
2 Sets
AMRAP
@10
12
Chest Supported Row (Machine)
1 Set
AMRAP
@10
13
Lat Pulldown (Single Arm)
1 Set
AMRAP
@10
14
Pull-Up (Weighted)
1 Set
AMRAP
-
15
Cable Crunch
2 Sets
AMRAP
@10
Day 2
1
Lying Leg Curl
1 Set
AMRAP
@10
2
High Bar Squat (Barbell)
1 Set
AMRAP
@10
3
Leg Extension
1 Set
AMRAP
@10
4
Standing Calf Raise
1 Set
AMRAP
@10
5
Bench Press (Barbell)
1 Set
AMRAP
@10
6
Shoulder Press (Plate Loaded)
1 Set
AMRAP
@10
7
Dip (Weighted)
1 Set
AMRAP
@10
8
Incline Bench Press (Smith Machine)
1 Set
AMRAP
@10
9
Lateral Raise (Machine)
1 Set
AMRAP
@10
10
Tricep Pushdown (Cable)
1 Set
AMRAP
@10
11
Face Away Cable Curl
2 Sets
AMRAP
@10
12
Bent Over Row (Barbell)
1 Set
AMRAP
@10
13
Lat Pulldown (Single Arm)
1 Set
AMRAP
@10
14
Lat Pulldown
1 Set
AMRAP
@10
15
Abs Crunch (Machine)
2 Sets
AMRAP
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
AMRAP
@10
2
Seated Military Press (Smith Machine)
1 Set
AMRAP
@10
3
Bench Press (Close Grip)
1 Set
AMRAP
@10
4
Incline Chest Press (Machine)
1 Set
AMRAP
@10
5
Lateral Raise (Dumbbell)
1 Set
AMRAP
@10
6
Tricep Rope Push Down (Cable)
1 Set
AMRAP
@10
7
Bicep Curl (Machine)
2 Sets
AMRAP
@10
8
Seated Row (Cable)
1 Set
AMRAP
@10
9
Pull-Up (Neutral Grip, Weighted)
1 Set
AMRAP
@10
10
Wide Grip Lat Pulldown
1 Set
AMRAP
@10
11
Seated Hamstring Curl
1 Set
AMRAP
@10
12
Leg Press (45 Degrees)
1 Set
AMRAP
@10
13
Single Leg Quad Extension
1 Set
AMRAP
@10
14
Hip Adductor (Machine)
1 Set
AMRAP
@10
15
Straight Leg Calf Raise
1 Set
AMRAP
@10
16
Abs Crunch (Machine)
2 Sets
AMRAP
@10