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BoostcampPNG

Phenom

by Callum D.
22 athletes joined

Program Description

This is a Arnold split and you may run it everyday if you want to! Inspired by GVS!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 01, 2024 06:17
  • Last Edited
    Dec 08, 2024 08:21
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
3
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
3
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
5-8 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Overhead Press (Barbell)
2
6-10 reps
RPE 8
2B
Dumbbell Row
2
8-12 reps
RPE 10
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Wide Grip Pull-Up
2
3-10 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-15 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Tricep Extension (Barbell)
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3A
Sissy Squat
2
10-20 reps
RPE 10
3B
Lying Leg Curl
2
8-12 reps
RPE 10
4A
Neck Curl
2
15-20 reps
RPE 9
4B
Sit Up
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
3
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
3
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
3
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
2
6-10 reps
RPE 9
1B
Pull-Up (Bodyweight)
2
3-10 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8-12 reps
RPE 9
2B
Chest Supported Row (Machine)
2
8-12 reps
-
3A
Ring Push Up
2
AMRAP
RPE 10
3B
Pullover (Dumbbell)
2
10-15 reps
RPE 10
4
Chest Fly (Dumbbell)
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
2
8-12 reps
RPE 10
1B
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
2A
Preacher Curl (Barbell)
2
8-12 reps
RPE 10
2B
Katana Extension
2
8-12 reps
RPE 10
3
Lateral Raise (Cable)
2
10-15 reps
RPE 10
4
Face Pull
2
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
2
Front Squat (Barbell)
2
5-8 reps
RPE 8
3A
Lying Leg Curl
2
8-12 reps
RPE 10
3B
Bulgarian Split Squat (Dumbbell)
2
8-12 reps
RPE 10
4A
Neck Extension
2
15-20 reps
RPE 9
4B
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
2 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3A
Sissy Squat
2 Sets
10-20 Reps
@10
3B
Lying Leg Curl
2 Sets
8-12 Reps
@10
4A
Neck Curl
2 Sets
15-20 Reps
@9
4B
Sit Up
2 Sets
AMRAP
@10
Day 5
1A
Hammer Curl
2 Sets
8-12 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Katana Extension
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Face Pull
2 Sets
10-15 Reps
@10
Day 2
1A
Hammer Curl
2 Sets
8-15 Reps
@10
1B
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
2A
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@10
2B
Tricep Extension (Barbell)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
2
Front Squat (Barbell)
2 Sets
5-8 Reps
@8
3A
Lying Leg Curl
2 Sets
8-12 Reps
@10
3B
Bulgarian Split Squat (Dumbbell)
2 Sets
8-12 Reps
@10
4A
Neck Extension
2 Sets
15-20 Reps
@9
4B
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
Day 1
1A
Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Overhead Press (Barbell)
2 Sets
6-10 Reps
@8
2B
Dumbbell Row
3 Sets
8-12 Reps
@10
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Wide Grip Pull-Up
3 Sets
3-10 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10
Day 4
1A
Seated Overhead Press (Dumbbell)
2 Sets
6-10 Reps
@9
1B
Pull-Up (Bodyweight)
3 Sets
3-10 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8-12 Reps
@9
2B
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3A
Ring Push Up
2 Sets
AMRAP
@10
3B
Pullover (Dumbbell)
3 Sets
10-15 Reps
@10
4
Chest Fly (Dumbbell)
2 Sets
10-15 Reps
@10