Program Description
Weighted calisthenics and weights hypertrophy program for bigger arms, back and shoulders.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout120 minutes
- CreatedApr 20, 2024 08:11
- Last EditedOct 07, 2024 11:26
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
8-12 reps
RPE 10
2A
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
2B
Single Arm Pushdown
2
6-10 reps
RPE 10
3A
Ring Push Up
3
AMRAP
RPE 10
3B
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Leg Curl
2
10-15 reps
RPE 10
5A
Hack Squat
2
6-8 reps
RPE 10
5B
Neck Extension
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 10
1B
Neck Curl
3
15-20 reps
RPE 10
2A
Squat (Smith Machine)
2
8-12 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
1
20-30 reps
RPE 10
4A
Chest expander vertical pull-apart
3
5-15 reps
RPE 10
4B
Inverted Row
3
AMRAP
RPE 10
5A
Dumbbell Bench Pullover
3
8-12 reps
RPE 10
5B
Wrist Curls
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Dip (Weighted)
2
6-10 reps
RPE 10
1B
Reverse Pec Deck
3
10-15 reps
RPE 10
2A
Standing Behind Neck Shoulder Press (Barbell)
3
8-12 reps
RPE 10
2B
Fat grip chinups
2
8-12 reps
RPE 10
3A
Single Arm Pushdown
2
6-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 10
4A
Preacher Curl (Barbell)
2
7-10 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-15 reps
RPE 10
5A
Leg Curl
2
10-15 reps
RPE 10
5B
Hip Adductor (Machine)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 10
1B
Neck Curl
4
15-20 reps
RPE 10
2A
Close Grip Bench Press (Smith Machine)
2
6-10 reps
RPE 10
2B
Standing Calf Raise
3
10-15 reps
RPE 10
3A
JM Press
2
8-12 reps
RPE 10
3B
Lu raises
2
10-15 reps
RPE 10
4A
Preacher hammer curl
3
7-10 reps
RPE 10
4B
Pullover (EZ Bar)
3
8-12 reps
RPE 10
5A
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 10
5B
Hanging Leg Raise
3
8-12 reps
RPE 10
5C
Wrist Curls
3
10-15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Pull-Up (Weighted)3 Sets
6-10 Reps
@10
1B
Abs Crunch (Weighted)3 Sets
8-12 Reps
@10
2A
Pull-Up (Bodyweight)2 Sets
AMRAP
@10
2B
Single Arm Pushdown2 Sets
6-10 Reps
@10
3A
Ring Push Up3 Sets
AMRAP
@10
3B
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)2 Sets
7-10 Reps
@10
4B
Leg Curl2 Sets
10-15 Reps
@10
5A
Hack Squat2 Sets
6-8 Reps
@10
5B
Neck Extension3 Sets
15-20 Reps
@10
Day 2
1A
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@10
1B
Neck Curl3 Sets
15-20 Reps
@10
2A
Squat (Smith Machine)2 Sets
8-12 Reps
@10
2B
Standing Calf Raise3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)1 Set
20-30 Reps
@10
4A
Chest expander vertical pull-apart3 Sets
5-15 Reps
@10
4B
Inverted Row3 Sets
AMRAP
@10
5A
Dumbbell Bench Pullover3 Sets
8-12 Reps
@10
5B
Wrist Curls3 Sets
10-15 Reps
@10
Day 3
1A
Dip (Weighted)2 Sets
6-10 Reps
@10
1B
Reverse Pec Deck3 Sets
10-15 Reps
@10
2A
Standing Behind Neck Shoulder Press (Barbell)3 Sets
8-12 Reps
@10
2B
Fat grip chinups2 Sets
8-12 Reps
@10
3A
Single Arm Pushdown2 Sets
6-10 Reps
@10
3B
Lateral Raise (Dumbbell)2 Sets
8-12 Reps
@10
4A
Preacher Curl (Barbell)2 Sets
7-10 Reps
@10
4B
Abs Crunch (Weighted)2 Sets
10-15 Reps
@10
5A
Leg Curl2 Sets
10-15 Reps
@10
5B
Hip Adductor (Machine)2 Sets
10-15 Reps
@10
Day 4
1A
Romanian Deadlift (Dumbbell)2 Sets
6-10 Reps
@10
1B
Neck Curl4 Sets
15-20 Reps
@10
2A
Close Grip Bench Press (Smith Machine)2 Sets
6-10 Reps
@10
2B
Standing Calf Raise3 Sets
10-15 Reps
@10
3A
JM Press2 Sets
8-12 Reps
@10
3B
Lu raises2 Sets
10-15 Reps
@10
4A
Preacher hammer curl3 Sets
7-10 Reps
@10
4B
Pullover (EZ Bar)3 Sets
8-12 Reps
@10
5A
Rear Delt Fly (Dumbbell)3 Sets
AMRAP
@10
5B
Hanging Leg Raise3 Sets
8-12 Reps
@10
5C
Wrist Curls3 Sets
10-15 Reps
@10