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Hypertrophy-Cell

by Drew M.
1 athletes joined

Program Description

Late Novice-Early Advanced. Makes use of dumbbells, plus a commercial gym Day 2 and 6. In all seriousness, it’s a hypertrophic focused program that gives the aesthetic I desire with intelligent programming. Hard work required.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 24, 2024 02:01
  • Last Edited
    Jul 24, 2024 02:59
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
3
AMRAP
-
1B
Pullover (Dumbbell)
3
6-12 reps
-
2A
Hammer Curl
3
6-10 reps
-
2B
Band Pull Apart
3
AMRAP
-
2C
Oblique Crunch
3
AMRAP
-
3A
French Press
3
6-12 reps
-
3B
Preacher Curl (Dumbbell)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8-12 reps
-
2
Seated Calf Raise
4
AMRAP
-
3
Hack Squat
3
6-12 reps
-
4
Seated Hamstring Curl
3
6-15 reps
-
5
Cable Crunch
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Burpee
2
AMRAP
RPE 10
2
Neck Curl
3
25+ reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Dip (Bodyweight)
3
AMRAP
-
1B
Single Arm Row (Dumbbell)
3
8-12 reps
-
2A
Chin-Up (Bodyweight)
3
AMRAP
-
2B
Skull Crusher
3
6-12 reps
-
2C
Decline Sit Up (Bodyweight)
3
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
3C
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Bodyweight)
3
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
-
2A
Romanian Deadlift (Dumbbell)
3
6-10 reps
-
2B
Pull-Up (Bodyweight)
3
AMRAP
-
3
Sissy Squat
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
-
2
T-Bar Row
3
6-12 reps
-
3A
Lateral Raise (Cable)
3
8-15 reps
-
3B
Overhead Tricep Extension (Cable)
3
6-12 reps
-
4
Preacher Curl (EZ Bar)
3
6-10 reps
-
5
Reverse Wrist Curl (Dumbbell)
3
10-15 reps
-
6
Lying Leg Raise
3
AMRAP
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
1
AMRAP
AMRAP
RPE 10
RPE 10
2A
Neck Curl
3
25+ reps
RPE 7
2B
Neck Extension
3
20+ reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1A
Ring Push Up
3 Sets
AMRAP
-
1B
Pullover (Dumbbell)
3 Sets
6-12 Reps
-
2A
Hammer Curl
3 Sets
6-10 Reps
-
2B
Band Pull Apart
3 Sets
AMRAP
-
2C
Oblique Crunch
3 Sets
AMRAP
-
3A
French Press
3 Sets
6-12 Reps
-
3B
Preacher Curl (Dumbbell)
3 Sets
6-12 Reps
-
Day 2
1
Seated Row (Cable)
3 Sets
8-12 Reps
-
2
Seated Calf Raise
4 Sets
AMRAP
-
3
Hack Squat
3 Sets
6-12 Reps
-
4
Seated Hamstring Curl
3 Sets
6-15 Reps
-
5
Cable Crunch
3 Sets
10-20 Reps
-
Day 3
1
Burpee
2 Sets
AMRAP
@10
2
Neck Curl
3 Sets
25+ Reps
@7
Day 4
1A
Dip (Bodyweight)
3 Sets
AMRAP
-
1B
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
-
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
-
2B
Skull Crusher
3 Sets
6-12 Reps
-
2C
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
-
3A
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
3C
Wrist Curls
3 Sets
10-15 Reps
-
Day 5
1A
Calf Raise (Bodyweight)
3 Sets
AMRAP
-
1B
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
-
2A
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
-
2B
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Sissy Squat
3 Sets
AMRAP
-
Day 6
1
Bench Press (Barbell)
3 Sets
4-8 Reps
-
2
T-Bar Row
3 Sets
6-12 Reps
-
3A
Lateral Raise (Cable)
3 Sets
8-15 Reps
-
3B
Overhead Tricep Extension (Cable)
3 Sets
6-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
5
Reverse Wrist Curl (Dumbbell)
3 Sets
10-15 Reps
-
6
Lying Leg Raise
3 Sets
AMRAP
-
Day 7
1
Burpee
1 Set
1 Set
AMRAP
AMRAP
@10
@10
2A
Neck Curl
3 Sets
25+ Reps
@7
2B
Neck Extension
3 Sets
20+ Reps
@7.5