Program Description
Hypertrophy Training, Sam Sulek style.
Program Overview
- LevelIntermediate, Advanced
- GoalPowerbuilding, Bodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout80 minutes
- CreatedJul 16, 2024 09:16
- Last EditedJan 02, 2025 04:42
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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
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
AMRAP
RPE 10
2
Single Arm Iso Row
2
AMRAP
RPE 10
3
T-Bar Row
3
8-12 reps
RPE 9
4
Single Arm High Row (Cable)
2
AMRAP
RPE 9
5
Lat Pulldown (Close Grip)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
AMRAP
RPE 10
2
Lat Pulldown (Neutral Grip)
2
AMRAP
RPE 10
3
Single Arm Iso Row
2
AMRAP
RPE 8
4
Single Arm High Row (Cable)
2
AMRAP
RPE 8
5
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
6
Face Pull
2
AMRAP
RPE 8
7
Reverse Pec Deck
2
AMRAP
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
6-12 reps
6-10 reps
6-8 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Cable)
4
8-15 reps
RPE 8
3
Pec Deck (Machine)
1
1
1
AMRAP
AMRAP
AMRAP
RPE 10
RPE 8
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
AMRAP
RPE 9
2
Chest Fly (Cable)
3
AMRAP
RPE 8
3
Incline Chest Press (Machine)
2
AMRAP
RPE 10
4
Fly Press (Dumbbell)
2
AMRAP
RPE 8
5
Lateral Raise (Dumbbell)
2
2
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
8-15 reps
RPE 8
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 8
3
Lying Leg Curl
1
1
AMRAP
AMRAP
RPE 10
RPE 6
4
Squat (Paused)
4
8 reps
RPE 8
5
Leg Extension
3
1
1
AMRAP
AMRAP
AMRAP
RPE 8
RPE 10
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
AMRAP
RPE 7.5
2
Reverse Pec Deck
3
AMRAP
RPE 7.5
3
Rear Delt Fly (Dumbbell)
1
1
1
8-15 reps
8-12 reps
8-10 reps
RPE 10
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
4
AMRAP
RPE 8
5
One Arm Lateral Raise (Cable)
2
AMRAP
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
AMRAP
RPE 8
2
Lying Tricep Extension (Barbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Single Arm Tricep Extension (Cable)
2
AMRAP
RPE 7
4
Hammer Curl
2
AMRAP
RPE 9
5
Bicep Curl (Cable)
3
AMRAP
RPE 8
6
Bicep Curl (EZ Bar)
2
AMRAP
RPE 8
7
Preacher Curl (Dumbbell)
2
AMRAP
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
5
AMRAP
-
2
Ab Wheel
3
8 reps
-
3
Hanging Leg Raise
2
AMRAP
-
4
Seated Calf Raise
5
AMRAP
-
5
Standing Calf Raise
5
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Wide Grip Lat Pulldown2 Sets
AMRAP
@10
2
Single Arm Iso Row2 Sets
AMRAP
@10
3
T-Bar Row3 Sets
8-12 Reps
@9
4
Single Arm High Row (Cable)2 Sets
AMRAP
@9
5
Lat Pulldown (Close Grip)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@8
@6
Day 2
1
Incline Bench Press (Smith Machine)1 Set
1 Set
3 Sets
6-12 Reps
6-10 Reps
6-8 Reps
@9
@9
@9
2
Chest Fly (Cable)4 Sets
8-15 Reps
@8
3
Pec Deck (Machine)1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@10
@8
@6
Day 3
1
Seated Hamstring Curl3 Sets
8-15 Reps
@8
2
Romanian Deadlift (Dumbbell)3 Sets
8-12 Reps
@8
3
Lying Leg Curl1 Set
1 Set
AMRAP
AMRAP
@10
@6
4
Squat (Paused)4 Sets
8 Reps
@8
5
Leg Extension3 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@8
@10
@9
Day 4
1
Face Pull3 Sets
AMRAP
@7.5
2
Reverse Pec Deck3 Sets
AMRAP
@7.5
3
Rear Delt Fly (Dumbbell)1 Set
1 Set
1 Set
8-15 Reps
8-12 Reps
8-10 Reps
@10
@10
@10
4
Lateral Raise (Dumbbell)4 Sets
AMRAP
@8
5
One Arm Lateral Raise (Cable)2 Sets
AMRAP
@8
Day 5
1
Tricep Pushdown (Cable)4 Sets
AMRAP
@8
2
Lying Tricep Extension (Barbell)1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Single Arm Tricep Extension (Cable)2 Sets
AMRAP
@7
4
Hammer Curl2 Sets
AMRAP
@9
5
Bicep Curl (Cable)3 Sets
AMRAP
@8
6
Bicep Curl (EZ Bar)2 Sets
AMRAP
@8
7
Preacher Curl (Dumbbell)2 Sets
AMRAP
@8
Day 6
1
Side Crunch (Cable)5 Sets
AMRAP
-
2
Ab Wheel3 Sets
8 Reps
-
3
Hanging Leg Raise2 Sets
AMRAP
-
4
Seated Calf Raise5 Sets
AMRAP
-
5
Standing Calf Raise5 Sets
AMRAP
-