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BoostcampPNG

HIT fullbody

by Anonymous
3 athletes joined

Program Description

Grow as much muscle as possible with three days a week training.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 03, 2025 06:53
  • Last Edited
    Jan 04, 2025 12:03
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-7 reps
7-10 reps
RPE 9
RPE 10
2
High Incline Press
2
6-10 reps
RPE 9
3
Dip (Assisted)
2
AMRAP
RPE 10
4
Lat Pulldown (Single Arm)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 10
6A
Lateral Raise (Cable)
2
7-10 reps
RPE 10
6B
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Meadows Curl
2
8-12 reps
RPE 10
8A
Hamstring Curl
2
10-15 reps
RPE 10
8B
Leg Extension
2
10-15 reps
RPE 10
9
Leg Press
2
10-15 reps
RPE 10
10
Standing Calf Raise
1
15-20 reps
RPE 10
11
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Lying Leg Curl
1
6-10 reps
RPE 10
3
Hack Squat
2
6-10 reps
RPE 9
4
Hip Abductor (Machine)
2
7-12 reps
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
10-15 reps
RPE 9
7
Close Grip Bench Press (Smith Machine)
1
10-15 reps
RPE 9
8
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 10
9
Seated Row (Cable)
2
8-12 reps
RPE 10
10
Lateral Raise (Machine)
2
10-15 reps
RPE 10
11
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
12
Preacher Curl (Dumbbell)
2
8-12 reps
RPE 10
13
Decline Sit Up (Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
1
6-10 reps
6-10 reps
RPE 10
-
2
Good Morning
1
10-15 reps
RPE 9
3
Close Grip Larsen Press
1
1
7-12 reps
7-12 reps
RPE 8
RPE 10
4A
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
RPE 10
4B
JM Press (Smith Machine)
1
7-10 reps
RPE 9
5A
Pec Deck (Machine)
1
1
5-7 reps
7-12 reps
RPE 8
RPE 10
5B
Reverse Pec Deck
2
8-12 reps
RPE 10
6
Chin-Up (Assisted)
1
AMRAP
RPE 10
7
Arnold Press
1
10-15 reps
RPE 9
8
Leg Extension
1
AMRAP
RPE 10
9A
Lu Raise
2
10-15 reps
RPE 9
9B
Back Extension
1
AMRAP
RPE 9
9C
Neck Work
1
5 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-7 Reps
7-10 Reps
@9
@10
2
High Incline Press
2 Sets
6-10 Reps
@9
3
Dip (Assisted)
2 Sets
AMRAP
@10
4
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
5
Chest Supported Row (Dumbbell)
2 Sets
8-10 Reps
@10
6A
Lateral Raise (Cable)
2 Sets
7-10 Reps
@10
6B
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7
Meadows Curl
2 Sets
8-12 Reps
@10
8A
Hamstring Curl
2 Sets
10-15 Reps
@10
8B
Leg Extension
2 Sets
10-15 Reps
@10
9
Leg Press
2 Sets
10-15 Reps
@10
10
Standing Calf Raise
1 Set
15-20 Reps
@10
11
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@9
2
Lying Leg Curl
1 Set
6-10 Reps
@10
3
Hack Squat
2 Sets
6-10 Reps
@9
4
Hip Abductor (Machine)
2 Sets
7-12 Reps
@10
5
Incline Bench Press (Smith Machine)
2 Sets
10-15 Reps
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
10-15 Reps
@9
7
Close Grip Bench Press (Smith Machine)
1 Set
10-15 Reps
@9
8
Lat Pulldown (Single Arm)
2 Sets
8-12 Reps
@10
9
Seated Row (Cable)
2 Sets
8-12 Reps
@10
10
Lateral Raise (Machine)
2 Sets
10-15 Reps
@10
11
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
12
Preacher Curl (Dumbbell)
2 Sets
8-12 Reps
@10
13
Decline Sit Up (Bodyweight)
2 Sets
AMRAP
@10
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@10
-
2
Good Morning
1 Set
10-15 Reps
@9
3
Close Grip Larsen Press
1 Set
1 Set
7-12 Reps
7-12 Reps
@8
@10
4A
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
@10
4B
JM Press (Smith Machine)
1 Set
7-10 Reps
@9
5A
Pec Deck (Machine)
1 Set
1 Set
5-7 Reps
7-12 Reps
@8
@10
5B
Reverse Pec Deck
2 Sets
8-12 Reps
@10
6
Chin-Up (Assisted)
1 Set
AMRAP
@10
7
Arnold Press
1 Set
10-15 Reps
@9
8
Leg Extension
1 Set
AMRAP
@10
9A
Lu Raise
2 Sets
10-15 Reps
@9
9B
Back Extension
1 Set
AMRAP
@9
9C
Neck Work
1 Set
5 mins
@10