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BoostcampPNG

Peak Ur Gainz

by ConT
9 athletes joined
5.0
(1 rating)

Program Description

Peak muscle & gain weight free fat mass

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Olympic Weightlifting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 16, 2024 09:45
  • Last Edited
    Oct 06, 2024 08:35
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Standing Pullover (Cable)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
6
Back Extension (Weighted)
2
1
8-15 reps
8-15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bent Over Row (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Spider Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Hammer Curl
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Standing Pullover (Cable)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
6
Back Extension (Weighted)
2
1
8-15 reps
8-15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bent Over Row (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Spider Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Hammer Curl
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
1
8 reps
5 reps
3 reps
3 reps
3 reps
2 reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lat Pulldown (Single Arm)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8
RPE 8.5
RPE 9
4
Single Arm Row (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
5
Standing Pullover (Cable)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
6
Back Extension (Weighted)
2
1
8-15 reps
8-15 reps
RPE 7.5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Pull-Up (Bodyweight)
3
AMRAP
3
Bent Over Row (Dumbbell)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Upright Row (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 7.5
RPE 8
RPE 8.5
6
Spider Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 8
RPE 9
7
Hammer Curl
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
10 mins
RPE 6
2
Side Plank
3
0.3 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
10 mins
RPE 6
2
Side Plank
3
0.3 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
10 mins
RPE 6
2
Side Plank
3
0.3 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Press (Machine)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6.5
RPE 6
5
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
6
Bicep Curl (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
50%
60%
70%
2
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
3
Pin Press Bench (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
95%
100%
4
Incline Chest Fly (Dumbbell)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
5
Chest Press (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Pec Deck (Machine)
2
AMRAP
7
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
8-12 reps
6-10 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
8
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 7.5
9
Batwing Row
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Press (Machine)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6.5
RPE 6
5
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
6
Bicep Curl (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
50%
60%
70%
2
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
3
Pin Press Bench (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
95%
100%
4
Incline Chest Fly (Dumbbell)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
5
Chest Press (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Pec Deck (Machine)
2
AMRAP
7
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
8-12 reps
6-10 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
8
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 7.5
9
Batwing Row
2
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
1
10 reps
8 reps
6 reps
5 reps
3 reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Fly (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chest Press (Machine)
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 9
RPE 10
RPE 6.5
RPE 6
5
Bicep Curl (Barbell)
2
1
8-12 reps
8-12 reps
RPE 7.5
RPE 8
6
Bicep Curl (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
5 reps
50%
60%
70%
2
Bench Press (Paused)
1
1
1
3 reps
3 reps
3 reps
75%
80%
85%
3
Pin Press Bench (Barbell)
1
1
1
3 reps
3 reps
3 reps
90%
95%
100%
4
Incline Chest Fly (Dumbbell)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
5
Chest Press (Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 9.5
6
Pec Deck (Machine)
2
AMRAP
7
Standing Behind Neck Shoulder Press (Barbell)
1
1
1
8-12 reps
6-10 reps
3-6 reps
RPE 8
RPE 8.5
RPE 9
8
Rear Delt Fly (Dumbbell)
3
AMRAP
RPE 7.5
9
Batwing Row
2
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
12 reps
2
Stiff Leg Deadlift
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
50%
60%
70%
75%
3
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Glute-Ham Raise
3
AMRAP
RPE 6.5
5
Hip Thrust (Barbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 8
6
Seated Hamstring Curl
2
1
AMRAP
AMRAP
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Good Morning
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Hamstring Curl
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
8-12 reps
6-10 reps
3-6 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lying Leg Curl
2
AMRAP
RPE 7.5
7
Glute Kickback
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
12 reps
2
Stiff Leg Deadlift
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
50%
60%
70%
75%
3
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Glute-Ham Raise
3
AMRAP
RPE 6.5
5
Hip Thrust (Barbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 8
6
Seated Hamstring Curl
2
1
AMRAP
AMRAP
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Good Morning
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Hamstring Curl
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
8-12 reps
6-10 reps
3-6 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lying Leg Curl
2
AMRAP
RPE 7.5
7
Glute Kickback
2
AMRAP
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
12 reps
2
Stiff Leg Deadlift
1
1
1
1
8-12 reps
8-12 reps
8-12 reps
8-12 reps
50%
60%
70%
75%
3
Lying Leg Curl
2
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
4
Glute-Ham Raise
3
AMRAP
RPE 6.5
5
Hip Thrust (Barbell)
2
2
10 reps
10 reps
RPE 7.5
RPE 8
6
Seated Hamstring Curl
2
1
AMRAP
AMRAP
RPE 7.5
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
2
Good Morning
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8.5
3
Romanian Deadlift (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
4
Seated Hamstring Curl
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8.5
RPE 9
RPE 9.5
RPE 10
5
Hip Thrust (Barbell)
1
1
1
8-12 reps
6-10 reps
3-6 reps
RPE 7.5
RPE 8.5
RPE 9.5
6
Lying Leg Curl
2
AMRAP
RPE 7.5
7
Glute Kickback
2
AMRAP
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
10 reps
8 reps
8 reps
5 reps
3 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Rear Lateral Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Bench Press (Close Grip)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
8
Seated Dip (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
10 reps
8 reps
8 reps
5 reps
3 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Rear Lateral Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Bench Press (Close Grip)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
8
Seated Dip (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
1
1
1
1
1
10 reps
8 reps
8 reps
5 reps
3 reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Lying Rear Lateral Raise
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Front Raise
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Face Pull
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Bench Press (Close Grip)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
Tricep Pushdown (Cable)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9
RPE 10
8
Seated Dip (Machine)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
3
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-15 reps
75%
75%
2
Cable Crossover
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Bodyweight)
3
AMRAP
5A
Preacher Curl (Barbell)
3
8-12 reps
RPE 7.5
5B
French Press
3
8-12 reps
RPE 7.5
6
Close Grip Bench Press (Smith Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
21s (EZ Bar)
3
AMRAP
RPE 7.5
8
Tricep Extension (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
3
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-15 reps
75%
75%
2
Cable Crossover
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Bodyweight)
3
AMRAP
5A
Preacher Curl (Barbell)
3
8-12 reps
RPE 7.5
5B
French Press
3
8-12 reps
RPE 7.5
6
Close Grip Bench Press (Smith Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
21s (EZ Bar)
3
AMRAP
RPE 7.5
8
Tricep Extension (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
3
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3
AMRAP
3
Side Plank
2
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
2
1
8-12 reps
8-15 reps
75%
75%
2
Cable Crossover
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7.5
RPE 8
RPE 8.5
3
Dip (Bodyweight)
3
AMRAP
5A
Preacher Curl (Barbell)
3
8-12 reps
RPE 7.5
5B
French Press
3
8-12 reps
RPE 7.5
6
Close Grip Bench Press (Smith Machine)
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
7
21s (EZ Bar)
3
AMRAP
RPE 7.5
8
Tricep Extension (Barbell)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
AMRAP
RPE 10
4
Sissy Squat
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Split Squat (Smith Machine)
2
8-12 reps
RPE 8.5
6
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Squat (Barbell)
1
1
1
3
10 reps
8 reps
5 reps
3 reps
50%
60%
70%
85%
3
Leg Extension
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7
RPE 6
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Split Squat (Smith Machine)
1
1
1
1 mins
0.5 mins
0.3 mins
RPE 7.5
RPE 7
RPE 6.5
6
Bulgarian Split Squat (Bodyweight)
2
0.3 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
AMRAP
RPE 10
4
Sissy Squat
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Split Squat (Smith Machine)
2
8-12 reps
RPE 8.5
6
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Squat (Barbell)
1
1
1
3
10 reps
8 reps
5 reps
3 reps
50%
60%
70%
85%
3
Leg Extension
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7
RPE 6
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Split Squat (Smith Machine)
1
1
1
1 mins
0.5 mins
0.3 mins
RPE 7.5
RPE 7
RPE 6.5
6
Bulgarian Split Squat (Bodyweight)
2
0.3 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
3 reps
3 reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
RPE 7.5
RPE 8
RPE 8.5
RPE 9
RPE 10
3
Leg Press
3
AMRAP
RPE 10
4
Sissy Squat
1
1
1
1
AMRAP
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
RPE 10
5
Split Squat (Smith Machine)
2
8-12 reps
RPE 8.5
6
Bulgarian Split Squat (Bodyweight)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Squat (Barbell)
1
1
1
3
10 reps
8 reps
5 reps
3 reps
50%
60%
70%
85%
3
Leg Extension
1
1
1
1
1
10 reps
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 7
RPE 6
4
Leg Press (45 Degrees)
3
AMRAP
RPE 9
5
Split Squat (Smith Machine)
1
1
1
1 mins
0.5 mins
0.3 mins
RPE 7.5
RPE 7
RPE 6.5
6
Bulgarian Split Squat (Bodyweight)
2
0.3 mins
RPE 6.5
Week 1
1 / 6 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
2 Reps
50%
60%
70%
80%
90%
95%
2
T-Bar Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8.5
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
@9
5
Standing Pullover (Cable)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@7.5
@8
6
Back Extension (Weighted)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@7.5
@8
Day 2
1
Abs Crunch (Bodyweight)
1 Set
10 mins
@6
2
Side Plank
3 Sets
0.3 mins
@7.5
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
5 Reps
3 Reps
60%
70%
80%
85%
90%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@8
@9
@10
@6.5
@6
5
Bicep Curl (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@7.5
@8
6
Bicep Curl (Cable)
2 Sets
2 Sets
AMRAP
AMRAP
@8
@8.5
Day 4
1
Hyperextension
3 Sets
12 Reps
2
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
50%
60%
70%
75%
3
Lying Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@8.5
4
Glute-Ham Raise
3 Sets
AMRAP
@6.5
5
Hip Thrust (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@7.5
@8
6
Seated Hamstring Curl
2 Sets
1 Set
AMRAP
AMRAP
@7.5
@8
Day 5
1
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
5 Reps
3 Reps
50%
60%
70%
80%
90%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
3
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
4
Front Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
5
Face Pull
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7.5
@8
@8.5
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@7
@8
@9
@10
8
Seated Dip (Machine)
2 Sets
AMRAP
@10
Day 6
1
Abs Crunch (Bodyweight)
3 Sets
AMRAP
2
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
3
Side Plank
2 Sets
1 mins
Day 7
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
3 Reps
3 Reps
50%
60%
70%
80%
90%
95%
2
Leg Extension
1 Set
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
AMRAP
@7.5
@8
@8.5
@9
@10
3
Leg Press
3 Sets
AMRAP
@10
4
Sissy Squat
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@8
@8.5
@9
@10
5
Split Squat (Smith Machine)
2 Sets
8-12 Reps
@8.5
6
Bulgarian Split Squat (Bodyweight)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@8.5