logo
BoostcampPNG

Full body, small stuff separate (1)

by James S.
1 athletes joined

Program Description

Asynchronous program to free one from specific days of the week and offer more recovery throughout. Every 3rd day is an active rest with just cardio.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    10 weeks
  • Time Per Workout
    120 minutes
  • Created
    Sep 23, 2024 10:19
  • Last Edited
    Jan 08, 2025 01:16
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 7
3A
Bench Press Cambered
3
8-12 reps
RPE 7
3B
T-Bar Row
2
10-15 reps
RPE 7
4A
Hack Squat
3
8-12 reps
RPE 7
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Seated Leg Curl
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press Cambered
3
8-12 reps
RPE 8
3B
T-Bar Row
2
10-15 reps
RPE 8
4A
Hack Squat
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Seated Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 9
3A
Bench Press Cambered
3
8-12 reps
RPE 9
3B
T-Bar Row
2
10-15 reps
RPE 9
4A
Hack Squat
3
8-12 reps
RPE 9
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5B
Seated Leg Curl
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 7
3A
Bench Press Cambered
3
8-12 reps
RPE 7
3B
T-Bar Row
2
10-15 reps
RPE 7
4A
Hack Squat
3
8-12 reps
RPE 7
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Seated Leg Curl
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 7
3A
Bench Press Cambered
1
1
8-12 reps
4-6 reps
RPE 7
RPE 7
3B
T-Bar Row
1
10-15 reps
RPE 7
4A
Hack Squat
1
1
8-12 reps
4-6 reps
RPE 7
RPE 7
4B
Pull-Up (Bodyweight)
2
AMRAP
RPE 6
5A
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
4-6 reps
RPE 7
RPE 7
5B
Seated Leg Curl
1
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 7
3A
Bench Press Cambered
3
8-12 reps
RPE 7
3B
T-Bar Row
2
10-15 reps
RPE 7
4A
Hack Squat
3
8-12 reps
RPE 7
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Seated Leg Curl
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 8
3A
Bench Press Cambered
3
8-12 reps
RPE 8
3B
T-Bar Row
2
10-15 reps
RPE 8
4A
Hack Squat
3
8-12 reps
RPE 8
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Seated Leg Curl
2
10-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 9
3A
Bench Press Cambered
3
8-12 reps
RPE 9
3B
T-Bar Row
2
10-15 reps
RPE 9
4A
Hack Squat
3
8-12 reps
RPE 9
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5B
Seated Leg Curl
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Stiff Leg Deficit Deadlift
4
8-12 reps
RPE 7
3A
Bench Press Cambered
3
8-12 reps
RPE 7
3B
T-Bar Row
2
10-15 reps
RPE 7
4A
Hack Squat
3
8-12 reps
RPE 7
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Seated Leg Curl
2
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Stiff Leg Deficit Deadlift
2
8-12 reps
RPE 7
3A
Bench Press Cambered
1
1
8-12 reps
4-6 reps
RPE 7
RPE 7
3B
T-Bar Row
1
10-15 reps
RPE 7
4A
Hack Squat
3
8-12 reps
RPE 7
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 7
5A
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
4-6 reps
RPE 7
RPE 7
5B
Seated Leg Curl
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Cable Crunch
2
10-20 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Cable Crunch
2
10-20 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Cable Crunch
2
10-20 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Cable Crunch
2
10-20 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
2
1
10-20 reps
5-10 reps
RPE 9
RPE 9
1B
Grip Strengthener
2
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
1
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
1
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
1
1
10-15 reps
5-8 reps
RPE 8
RPE 8
3B
Lateral Raise (Dumbbell)
1
1
12-20 reps
6-10 reps
RPE 8
RPE 8
4A
Bicep Curl (Dumbbell)
1
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
1
10-15 reps
RPE 8
5A
Cable Crunch
1
10-20 reps
RPE 8
5B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Cable Crunch
2
10-20 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Cable Crunch
2
10-20 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Cable Crunch
2
10-20 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Grip Strengthener
4
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
2
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
2
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Cable Crunch
2
10-20 reps
RPE 8
5B
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
2
1
10-20 reps
5-10 reps
RPE 9
RPE 9
1B
Grip Strengthener
2
10-15 reps
RPE 8
2A
Bicep Curl (EZ Bar)
1
10-15 reps
RPE 8
2B
Lying Rear Lateral Raise
1
12-15 reps
RPE 8
3A
Incline Tricep Extension Ez Bar
1
1
10-15 reps
5-8 reps
RPE 8
RPE 8
3B
Lateral Raise (Dumbbell)
1
1
12-20 reps
6-10 reps
RPE 8
RPE 8
4A
Bicep Curl (Dumbbell)
1
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
1
10-15 reps
RPE 8
5A
Cable Crunch
1
10-20 reps
RPE 8
5B
Pec Fly (Dumbbell)
1
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Safety Bar Squat
4
10-15 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
3B
Leg Extension
2
10-15 reps
RPE 7
4A
Ssb Good Morning
3
10-15 reps
RPE 7
4B
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Straight Arm Lat Pull
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Safety Bar Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Leg Extension
2
10-15 reps
RPE 8
4A
Ssb Good Morning
3
10-15 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Straight Arm Lat Pull
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Safety Bar Squat
4
10-15 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3B
Leg Extension
2
10-15 reps
RPE 9
4A
Ssb Good Morning
3
10-15 reps
RPE 9
4B
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 9
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5B
Straight Arm Lat Pull
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Safety Bar Squat
4
10-15 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
3B
Leg Extension
2
10-15 reps
RPE 7
4A
Ssb Good Morning
3
10-15 reps
RPE 7
4B
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Straight Arm Lat Pull
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Safety Bar Squat
2
10-15 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
1
1
10-15 reps
5-8 reps
RPE 7
RPE 7
3B
Leg Extension
1
10-15 reps
RPE 7
4A
Ssb Good Morning
1
1
10-15 reps
5-8 reps
RPE 7
RPE 7
4B
Chest Supported Row (Dumbbell)
1
1
10-15 reps
5-8 reps
RPE 7
RPE 7
5A
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
4-6 reps
RPE 7
RPE 7
5B
Straight Arm Lat Pull
1
1
10-15 reps
5-8 reps
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Safety Bar Squat
4
10-15 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
3B
Leg Extension
2
10-15 reps
RPE 7
4A
Ssb Good Morning
3
10-15 reps
RPE 7
4B
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Straight Arm Lat Pull
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Safety Bar Squat
4
10-15 reps
RPE 8
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 8
3B
Leg Extension
2
10-15 reps
RPE 8
4A
Ssb Good Morning
3
10-15 reps
RPE 8
4B
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 8
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
5B
Straight Arm Lat Pull
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Safety Bar Squat
4
10-15 reps
RPE 9
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 9
3B
Leg Extension
2
10-15 reps
RPE 9
4A
Ssb Good Morning
3
10-15 reps
RPE 9
4B
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 9
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9
5B
Straight Arm Lat Pull
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Safety Bar Squat
4
10-15 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
3
10-15 reps
RPE 7
3B
Leg Extension
2
10-15 reps
RPE 7
4A
Ssb Good Morning
3
10-15 reps
RPE 7
4B
Chest Supported Row (Dumbbell)
3
10-15 reps
RPE 7
5A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 7
5B
Straight Arm Lat Pull
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Safety Bar Squat
2
10-15 reps
RPE 7
3A
Incline Bench Press (Dumbbell)
1
1
10-15 reps
5-8 reps
RPE 7
RPE 7
3B
Leg Extension
1
10-15 reps
RPE 7
4A
Ssb Good Morning
1
1
10-15 reps
5-8 reps
RPE 7
RPE 7
4B
Chest Supported Row (Dumbbell)
1
1
10-15 reps
5-8 reps
RPE 7
RPE 7
5A
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
4-6 reps
RPE 7
RPE 7
5B
Straight Arm Lat Pull
1
1
10-15 reps
5-8 reps
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3A
Skull Crusher (Bodyweight)
3
12-15 reps
RPE 9
3B
Inverted Row
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 8
5B
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5C
Dumbell Abduction
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3A
Skull Crusher (Bodyweight)
3
12-15 reps
RPE 9
3B
Inverted Row
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 8
5B
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5C
Dumbell Abduction
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3A
Skull Crusher (Bodyweight)
3
12-15 reps
RPE 9
3B
Inverted Row
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 8
5B
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5C
Dumbell Abduction
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3A
Skull Crusher (Bodyweight)
3
12-15 reps
RPE 9
3B
Inverted Row
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 8
5B
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5C
Dumbell Abduction
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
2
1
10-15 reps
5-8 reps
RPE 8
RPE 8
1B
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
1
1
10-15 reps
5-8 reps
RPE 9
RPE 9
2B
Upright Row (Barbell)
1
10-15 reps
RPE 9
3A
Skull Crusher (Bodyweight)
1
1
12-15 reps
6-8 reps
RPE 9
RPE 9
3B
Inverted Row
1
1
10-15 reps
5-8 reps
RPE 9
RPE 9
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
5-8 reps
RPE 8
RPE 8
4B
Tricep Extension (Cable)
1
10-15 reps
RPE 8
5A
Hanging Leg Raise
1
AMRAP
RPE 8
5B
Incline Chest Fly (Dumbbell)
1
10-15 reps
RPE 8
5C
Dumbell Abduction
1
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3A
Skull Crusher (Bodyweight)
3
12-15 reps
RPE 9
3B
Inverted Face Pull
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 8
5B
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5C
Dumbell Abduction
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3A
Skull Crusher (Bodyweight)
3
12-15 reps
RPE 9
3B
Inverted Row
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 8
5B
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5C
Dumbell Abduction
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3A
Skull Crusher (Bodyweight)
3
12-15 reps
RPE 9
3B
Inverted Row
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 8
5B
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5C
Dumbell Abduction
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-15 reps
RPE 8
1B
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
3
10-15 reps
RPE 9
2B
Upright Row (Barbell)
2
10-15 reps
RPE 9
3A
Skull Crusher (Bodyweight)
3
12-15 reps
RPE 9
3B
Inverted Row
3
10-15 reps
RPE 9
4A
Incline Curl (Dumbbell)
3
10-15 reps
RPE 8
4B
Tricep Extension (Cable)
2
10-15 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 8
5B
Incline Chest Fly (Dumbbell)
2
10-15 reps
RPE 8
5C
Dumbell Abduction
2
10-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
2
1
10-15 reps
5-8 reps
RPE 8
RPE 8
1B
Reverse Wrist Curl (Barbell)
2
10-15 reps
RPE 8
2A
Bicep Curl (Cable)
1
1
10-15 reps
5-8 reps
RPE 9
RPE 9
2B
Upright Row (Barbell)
1
10-15 reps
RPE 9
3A
Skull Crusher (Bodyweight)
1
1
12-15 reps
6-8 reps
RPE 9
RPE 9
3B
Inverted Row
1
1
10-15 reps
5-8 reps
RPE 9
RPE 9
4A
Incline Curl (Dumbbell)
1
1
10-15 reps
5-8 reps
RPE 8
RPE 8
4B
Tricep Extension (Cable)
1
10-15 reps
RPE 8
5A
Hanging Leg Raise
1
AMRAP
RPE 8
5B
Incline Chest Fly (Dumbbell)
1
10-15 reps
RPE 8
5C
Dumbell Abduction
1
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Leg Press
3
8-12 reps
RPE 7
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
3B
Front Raise
3
10-15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 7
4B
Cambered Bar Bent Over Row
2
10-15 reps
RPE 7
5A
Pull-Up (Assisted)
2
10-15 reps
RPE 7
5B
Deficit Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Leg Press
3
8-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3B
Front Raise
3
10-15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
4B
Cambered Bar Bent Over Row
2
10-15 reps
RPE 8
5A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Leg Press
3
8-12 reps
RPE 7
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
3B
Front Raise
3
10-15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 7
4B
Cambered Bar Bent Over Row
2
10-15 reps
RPE 7
5A
Pull-Up (Assisted)
2
10-15 reps
RPE 7
5B
Deficit Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Leg Press
3
8-12 reps
RPE 7
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
3B
Front Raise
3
10-15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 7
4B
Cambered Bar Bent Over Row
2
10-15 reps
RPE 7
5A
Pull-Up (Assisted)
2
10-15 reps
RPE 7
5B
Deficit Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Leg Press
3
8-12 reps
RPE 7
3A
Hip Thrust (Barbell)
1
1
8-12 reps
4-6 reps
RPE 7
RPE 7
3B
Front Raise
1
1
10-15 reps
5-8 reps
RPE 8
RPE 8
4A
Walking Lunge (Dumbbell)
1
1
10-15 reps
5-8 reps
RPE 7
RPE 7
4B
Cambered Bar Bent Over Row
1
10-15 reps
RPE 7
5A
Pull-Up (Assisted)
1
10-15 reps
RPE 7
5B
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Leg Press
3
8-12 reps
RPE 7
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
3B
Front Raise
3
10-15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 7
4B
Cambered Bar Bent Over Row
2
10-15 reps
RPE 7
5A
Pull-Up (Assisted)
2
10-15 reps
RPE 7
5B
Deficit Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Leg Press
3
8-12 reps
RPE 8
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 8
3B
Front Raise
3
10-15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 8
4B
Cambered Bar Bent Over Row
2
10-15 reps
RPE 8
5A
Pull-Up (Assisted)
2
10-15 reps
RPE 8
5B
Deficit Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Leg Press
3
8-12 reps
RPE 7
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
3B
Front Raise
3
10-15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 7
4B
Cambered Bar Bent Over Row
2
10-15 reps
RPE 7
5A
Pull-Up (Assisted)
2
10-15 reps
RPE 7
5B
Deficit Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Leg Press
3
8-12 reps
RPE 7
3A
Hip Thrust (Barbell)
3
8-12 reps
RPE 7
3B
Front Raise
3
10-15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
10-15 reps
RPE 7
4B
Cambered Bar Bent Over Row
2
10-15 reps
RPE 7
5A
Pull-Up (Assisted)
2
10-15 reps
RPE 7
5B
Deficit Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Leg Press
1
1
8-12 reps
4-6 reps
RPE 7
RPE 7
3A
Hip Thrust (Barbell)
1
1
8-12 reps
4-6 reps
RPE 7
RPE 7
3B
Front Raise
1
1
10-15 reps
5-8 reps
RPE 8
RPE 8
4A
Walking Lunge (Dumbbell)
1
1
10-15 reps
5-8 reps
RPE 7
RPE 7
4B
Cambered Bar Bent Over Row
1
10-15 reps
RPE 7
5A
Pull-Up (Assisted)
1
10-15 reps
RPE 7
5B
Deficit Push Up
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Stomach Vacuum
2
10-20 reps
RPE 8
5B
Seated Back Extensions
2
8-12 reps
RPE 7
5C
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Stomach Vacuum
2
10-20 reps
RPE 8
5B
Seated Back Extensions
2
8-12 reps
RPE 7
5C
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Stomach Vacuum
2
10-20 reps
RPE 8
5B
Seated Back Extensions
2
8-12 reps
RPE 7
5C
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Stomach Vacuum
2
10-20 reps
RPE 8
5B
Seated Back Extensions
2
8-12 reps
RPE 7
5C
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
2
1
10-20 reps
5-10 reps
RPE 9
RPE 9
1B
Suppinated Wrist Curl
2
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
2B
Rear Delt Row
1
12-15 reps
RPE 8
3A
JM Press
1
1
10-15 reps
5-8 reps
RPE 8
RPE 8
3B
Lateral Raise (Dumbbell)
1
1
12-20 reps
6-10 reps
RPE 8
RPE 8
4A
Bicep Curl (Dumbbell)
1
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
1
10-15 reps
RPE 8
5A
Stomach Vacuum
1
10-20 reps
RPE 8
5B
Seated Back Extensions
1
8-12 reps
RPE 7
5C
Pec Fly (Dumbbell)
1
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Stomach Vacuum
2
10-20 reps
RPE 8
5B
Seated Back Extensions
2
8-12 reps
RPE 7
5C
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Stomach Vacuum
2
10-20 reps
RPE 8
5B
Seated Back Extensions
2
8-12 reps
RPE 7
5C
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Stomach Vacuum
2
10-20 reps
RPE 8
5B
Seated Back Extensions
2
8-12 reps
RPE 7
5C
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
5
10-20 reps
RPE 9
1B
Suppinated Wrist Curl
4
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
2
10-15 reps
RPE 8
2B
Rear Delt Row
2
12-15 reps
RPE 8
3A
JM Press
3
10-15 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 8
4A
Bicep Curl (Dumbbell)
2
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5A
Stomach Vacuum
2
10-20 reps
RPE 8
5B
Seated Back Extensions
2
8-12 reps
RPE 7
5C
Pec Fly (Dumbbell)
2
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Straight Leg Calf Raise
2
1
10-20 reps
5-10 reps
RPE 9
RPE 9
1B
Suppinated Wrist Curl
2
10-15 reps
RPE 8
2A
Bicep Curl (Barbell)
1
10-15 reps
RPE 8
2B
Rear Delt Row
1
12-15 reps
RPE 8
3A
JM Press
1
1
10-15 reps
5-8 reps
RPE 8
RPE 8
3B
Lateral Raise (Dumbbell)
1
1
12-20 reps
6-10 reps
RPE 8
RPE 8
4A
Bicep Curl (Dumbbell)
1
10-15 reps
RPE 8
4B
Tricep Pushdown (Cable)
1
10-15 reps
RPE 8
5A
Stomach Vacuum
1
10-20 reps
RPE 8
5B
Seated Back Extensions
1
8-12 reps
RPE 7
5C
Pec Fly (Dumbbell)
1
10-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Treadmill
1 Set
10 mins
-
2
Stiff Leg Deficit Deadlift
4 Sets
8-12 Reps
@7
3A
Bench Press Cambered
3 Sets
8-12 Reps
@7
3B
T-Bar Row
2 Sets
10-15 Reps
@7
4A
Hack Squat
3 Sets
8-12 Reps
@7
4B
Pull-Up (Bodyweight)
3 Sets
AMRAP
@7
5A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
5B
Seated Leg Curl
2 Sets
10-15 Reps
@7
Day 2
1A
Straight Leg Calf Raise
5 Sets
10-20 Reps
@9
1B
Grip Strengthener
4 Sets
10-15 Reps
@8
2A
Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@8
2B
Lying Rear Lateral Raise
2 Sets
12-15 Reps
@8
3A
Incline Tricep Extension Ez Bar
3 Sets
10-15 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@8
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
4B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
5A
Cable Crunch
2 Sets
10-20 Reps
@8
5B
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@8
Day 3
1
Treadmill
1 Set
5 mins
-
2
Safety Bar Squat
4 Sets
10-15 Reps
@7
3A
Incline Bench Press (Dumbbell)
3 Sets
10-15 Reps
@7
3B
Leg Extension
2 Sets
10-15 Reps
@7
4A
Ssb Good Morning
3 Sets
10-15 Reps
@7
4B
Chest Supported Row (Dumbbell)
3 Sets
10-15 Reps
@7
5A
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
5B
Straight Arm Lat Pull
3 Sets
10-15 Reps
@7
Day 4
1A
Straight Leg Calf Raise
5 Sets
10-15 Reps
@8
1B
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
@8
2A
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
2B
Upright Row (Barbell)
2 Sets
10-15 Reps
@9
3A
Skull Crusher (Bodyweight)
3 Sets
12-15 Reps
@9
3B
Inverted Row
3 Sets
10-15 Reps
@9
4A
Incline Curl (Dumbbell)
3 Sets
10-15 Reps
@8
4B
Tricep Extension (Cable)
2 Sets
10-15 Reps
@8
5A
Hanging Leg Raise
2 Sets
AMRAP
@8
5B
Incline Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@8
5C
Dumbell Abduction
2 Sets
10-15 Reps
@8
Day 5
1
Treadmill
1 Set
5 mins
-
2
Leg Press
3 Sets
8-12 Reps
@7
3A
Hip Thrust (Barbell)
3 Sets
8-12 Reps
@7
3B
Front Raise
3 Sets
10-15 Reps
@8
4A
Walking Lunge (Dumbbell)
3 Sets
10-15 Reps
@7
4B
Cambered Bar Bent Over Row
2 Sets
10-15 Reps
@7
5A
Pull-Up (Assisted)
2 Sets
10-15 Reps
@7
5B
Deficit Push Up
3 Sets
AMRAP
-
Day 6
1A
Straight Leg Calf Raise
5 Sets
10-20 Reps
@9
1B
Suppinated Wrist Curl
4 Sets
10-15 Reps
@8
2A
Bicep Curl (Barbell)
2 Sets
10-15 Reps
@8
2B
Rear Delt Row
2 Sets
12-15 Reps
@8
3A
JM Press
3 Sets
10-15 Reps
@8
3B
Lateral Raise (Dumbbell)
3 Sets
12-20 Reps
@8
4A
Bicep Curl (Dumbbell)
2 Sets
10-15 Reps
@8
4B
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
5A
Stomach Vacuum
2 Sets
10-20 Reps
@8
5B
Seated Back Extensions
2 Sets
8-12 Reps
@7
5C
Pec Fly (Dumbbell)
2 Sets
10-15 Reps
@8