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BoostcampPNG

Insane spartan workout to get a amazing physique

by E O.
7 athletes joined

Program Description

This program is meant to build strength, agillity and an amazing physique. It is designed to push you to the limits and if you stay focused you will see insane progress. It will also help get your max bench higher. Please make sure to get plenty of protein and nutrients during this workout as it will push you to your limits and in order to be able to complete it you need lots of protein.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 09, 2024 03:41
  • Last Edited
    Dec 17, 2024 11:57
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
11
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
9 reps
-
-
-
-
12
Incline Curl (Dumbbell)
1
1
1
1
13 reps
11 reps
10 reps
9 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
11
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
9 reps
-
-
-
-
12
Incline Curl (Dumbbell)
1
1
1
1
13 reps
11 reps
10 reps
9 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
11
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
9 reps
-
-
-
-
12
Incline Curl (Dumbbell)
1
1
1
1
13 reps
11 reps
10 reps
9 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
11
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
9 reps
-
-
-
-
12
Incline Curl (Dumbbell)
1
1
1
1
13 reps
11 reps
10 reps
9 reps
-
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
8 reps
6 reps
4 reps
3 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Push Up
1
100 reps
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 7.5
5
Skull Crusher (Dumbbell)
1
1
1
1
7 reps
6 reps
5 reps
4 reps
RPE 6.5
RPE 6.5
RPE 6.5
RPE 6.5
6
Bicycle Crunch
1
50 reps
-
7
Dip (Bodyweight)
1
5 reps
-
8
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
11
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
9 reps
-
-
-
-
12
Incline Curl (Dumbbell)
1
1
1
1
13 reps
11 reps
10 reps
9 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
11
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
9 reps
-
-
-
-
12
Incline Curl (Dumbbell)
1
1
1
1
13 reps
11 reps
10 reps
9 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
11
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
9 reps
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
4
10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
1
1
8 reps
6 reps
5 reps
-
-
-
3
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
4
Hammer Curl
1
1
1
1
10 reps
8 reps
6 reps
5 reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2
2
8 reps
6 reps
-
-
6
Seated Shoulder Press (Dumbbell)
2
2
7 reps
5 reps
-
-
7
Shrug (Dumbbell)
1
1
2
10 reps
7 reps
6 reps
-
-
-
8
Bicycle Crunch
1
50 reps
-
9
V-Up
1
-
10
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
8 reps
7 reps
6 reps
-
-
-
2
Lunge (Dumbbell)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3
1
2 reps
-
-
4
Romanian Deadlift (Dumbbell)
1
1
1
10 reps
6 reps
5 reps
-
-
-
Week 1
1 / 12 Weeks
Day 3
1
Squat (Paused)
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
-
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3 Sets
1 Set
2 Reps
-
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
6 Reps
5 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
@6
@7
@7.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
@6.5
@7.5
@8
@10
3
Push Up
1 Set
100 Reps
@10
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
@6.5
@7
@7.5
@7.5
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
@6.5
@6.5
@6.5
@6.5
6
Bicycle Crunch
1 Set
50 Reps
-
7
Dip (Bodyweight)
1 Set
5 Reps
-
8
Cardio
1 Set
10 mins
-
Day 6
1
Squat (Paused)
1 Set
1 Set
2 Sets
8 Reps
7 Reps
6 Reps
-
-
-
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
-
-
-
-
-
3
Farmer's Walk (Weighted)
3 Sets
1 Set
2 Reps
-
-
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
6 Reps
5 Reps
-
-
-
Day 2
1
Wide Grip Pull-Up
4 Sets
10 Reps
@7
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
5 Reps
-
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
4
Hammer Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
7 Reps
5 Reps
-
-
7
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
7 Reps
6 Reps
-
-
-
8
Bicycle Crunch
1 Set
50 Reps
-
9
V-Up
1 Set
-
10
Cardio
1 Set
20 mins
-
11
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
9 Reps
-
-
-
-
12
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
13 Reps
11 Reps
10 Reps
9 Reps
-
-
-
-
Day 5
1
Wide Grip Pull-Up
4 Sets
10 Reps
@7
2
Chest Supported Row (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
5 Reps
-
-
-
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
4
Hammer Curl
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
-
-
-
-
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
8 Reps
6 Reps
-
-
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
7 Reps
5 Reps
-
-
7
Shrug (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
7 Reps
6 Reps
-
-
-
8
Bicycle Crunch
1 Set
50 Reps
-
9
V-Up
1 Set
-
10
Cardio
1 Set
20 mins
-
11
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
9 Reps
-
-
-
-
12
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
13 Reps
11 Reps
10 Reps
9 Reps
-
-
-
-
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
3 Reps
@6
@7
@7.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
@6.5
@7.5
@8
@10
3
Push Up
1 Set
100 Reps
@10
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
@6.5
@7
@7.5
@7.5
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
@6.5
@6.5
@6.5
@6.5
6
Bicycle Crunch
1 Set
50 Reps
-
7
Dip (Bodyweight)
1 Set
5 Reps
-
8
Cardio
1 Set
10 mins
-