Program Description
This is a custom hypertrophy program to build muscle not strength you can run this program again and again if you'd like.If you want to build strength I suggest you run a power lifting program,I usually run a body building program for several weeks on end then start a power lifting program so when I build the muscle during the hypertrophy training I have the potential to build more strength during the power lifting program.That's usually what I do and you should try it also.During this hypertrophy program please add 2.5 lbs to 5 lbs to each exercise every 1 to 3 weeks if possible for progressive overload.
Program Overview
- LevelNovice, Advanced
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout80 minutes
- CreatedFeb 25, 2025 03:24
- Last EditedFeb 25, 2025 04:32
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
6
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
70%
2
Dip (Weighted)
3
10-15 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
AMRAP
RPE 7
4
Chest Supported Y Raise
3
15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Tricep Pushdown (Cable)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl (Cable)
3
10 reps
RPE 9
2
Bicep Curl (Cable)
3
10 reps
RPE 9
3
Preacher Curl (EZ Bar)
2
10 reps
RPE 9
4
Underhand Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
3
12 reps
-
6
Single Arm Row (Cable)
2
10 reps
RPE 8
7
Underhand Grip Cable Row
2
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
80%
2
Leg Extension
4
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
3
20 reps
RPE 7
5
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
6
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
10 reps
75%
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 9
3
Lateral Raise (Cable)
4
AMRAP
RPE 9
4
Chest Supported Y Raise
3
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 9
6
Skull Crusher (Barbell)
3
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
AMRAP
RPE 10
2
Hammer Curl (Cable)
3
10 reps
RPE 9
3
Bicep Curl (Cable)
3
10 reps
RPE 9
4
Lat Pulldown
3
10 reps
RPE 9
5
Seated Row (Cable)
2
10 reps
RPE 9
6
Single Arm Row (Cable)
2
10 reps
RPE 7
7
Underhand Grip Cable Row
3
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
15 reps
RPE 9
2
Lying Leg Curl
4
15 reps
RPE 9
3
Stiff Leg Deadlift
3
10 reps
RPE 8
4
Stiff Leg Deadlift (Dumbbell)
3
15 reps
RPE 8
5
Standing Calf Raise
4
20 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
15 reps
RPE 8
Week 1
1 / 16 Weeks
Day 2
1
Hammer Curl (Cable)3 Sets
10 Reps
@9
2
Bicep Curl (Cable)3 Sets
10 Reps
@9
3
Preacher Curl (EZ Bar)2 Sets
10 Reps
@9
4
Underhand Lat Pulldown3 Sets
10 Reps
@9
5
Seated Row (Cable)3 Sets
12 Reps
-
6
Single Arm Row (Cable)2 Sets
10 Reps
@8
7
Underhand Grip Cable Row2 Sets
10 Reps
@9
Day 5
1
Bicep Curl (Dumbbell)2 Sets
AMRAP
@10
2
Hammer Curl (Cable)3 Sets
10 Reps
@9
3
Bicep Curl (Cable)3 Sets
10 Reps
@9
4
Lat Pulldown3 Sets
10 Reps
@9
5
Seated Row (Cable)2 Sets
10 Reps
@9
6
Single Arm Row (Cable)2 Sets
10 Reps
@7
7
Underhand Grip Cable Row3 Sets
10 Reps
@9
Day 3
1
Squat (Barbell)4 Sets
8 Reps
80%
2
Leg Extension4 Sets
15 Reps
@9
3
Lying Leg Curl3 Sets
15 Reps
@9
4
Standing Calf Raise3 Sets
20 Reps
@7
5
Leg Raise (Captain's Chair)3 Sets
15 Reps
@8
Day 6
1
Leg Extension4 Sets
15 Reps
@9
2
Lying Leg Curl4 Sets
15 Reps
@9
3
Stiff Leg Deadlift3 Sets
10 Reps
@8
4
Stiff Leg Deadlift (Dumbbell)3 Sets
15 Reps
@8
5
Standing Calf Raise4 Sets
20 Reps
@8
6
Leg Raise (Captain's Chair)3 Sets
15 Reps
@8
Day 1
1
Bench Press (Barbell)4 Sets
10 Reps
70%
2
Dip (Weighted)3 Sets
10-15 Reps
@8
3
Lateral Raise (Dumbbell)6 Sets
AMRAP
@7
4
Chest Supported Y Raise3 Sets
15 Reps
@8
5
Overhead Tricep Extension (Cable)4 Sets
AMRAP
@9
6
Tricep Pushdown (Cable)3 Sets
AMRAP
@9
Day 4
1
Incline Bench Press (Barbell)4 Sets
10 Reps
75%
2
Incline Bench Press (Dumbbell)3 Sets
15 Reps
@9
3
Lateral Raise (Cable)6 Sets
AMRAP
@9
4
Chest Supported Y Raise3 Sets
15 Reps
@9
5
Overhead Tricep Extension (Cable)4 Sets
AMRAP
@9
6
Skull Crusher (Barbell)3 Sets
AMRAP
@9