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BoostcampPNG

Asynchronous P/P/L

by Stavros P.
6 athletes joined
5.0
(1 rating)

Program Description

This Bodybuilding Program is designed for those training at home gym and don't want to be restricted in a weekly microcycle so train whenever you can without thinking about days

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 31, 2024 08:20
  • Last Edited
    Sep 29, 2024 11:56
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
AMRAP
RPE 9
2
Chin-Up (Weighted)
2
AMRAP
RPE 9
3
Standing Pullover (Cable)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Preacher Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Face Pull
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
AMRAP
RPE 9
2
Dip (Bodyweight)
2
AMRAP
RPE 9
3
Seated Overhead Press (Barbell)
2
AMRAP
RPE 9
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
AMRAP
RPE 10
6
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
AMRAP
RPE 9
2
Standing Calf Raise
2
AMRAP
RPE 10
3
Good Morning
2
AMRAP
RPE 8
4
Leg Curl
2
AMRAP
RPE 10
5
Sissy Squat
3
AMRAP
RPE 10
6
Abs Crunch (Weighted)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
2
Pull-Up (Weighted)
2
AMRAP
RPE 9
3
Bent Over Row (Barbell)
2
AMRAP
RPE 8
4
Bicep Curl (Barbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
5
Reverse Bicep Curl (EZ Bar)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
6
Rear Delt Fly (Dumbbell)
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
AMRAP
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
1
AMRAP
AMRAP
RPE 9
RPE 10
3
Deficit Push Up
1
1
AMRAP
AMRAP
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
3
AMRAP
RPE 10
5
Overhead Tricep Extension (Cable)
3
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
AMRAP
AMRAP
RPE 8
RPE 9
2
Sissy Squat
3
AMRAP
RPE 10
3
Leg Curl
3
AMRAP
RPE 10
4
Leg Extension
3
AMRAP
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
6
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Supported Row (Machine)
2 Sets
AMRAP
@9
2
Chin-Up (Weighted)
2 Sets
AMRAP
@9
3
Standing Pullover (Cable)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4
Preacher Curl (EZ Bar)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
5
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
6
Face Pull
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Barbell)
2 Sets
AMRAP
@9
2
Dip (Bodyweight)
2 Sets
AMRAP
@9
3
Seated Overhead Press (Barbell)
2 Sets
AMRAP
@9
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
AMRAP
@10
6
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
2 Sets
AMRAP
@9
2
Standing Calf Raise
2 Sets
AMRAP
@10
3
Good Morning
2 Sets
AMRAP
@8
4
Leg Curl
2 Sets
AMRAP
@10
5
Sissy Squat
3 Sets
AMRAP
@10
6
Abs Crunch (Weighted)
3 Sets
AMRAP
@10
Day 4
1
Chest Supported Row (Machine)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
2
Pull-Up (Weighted)
2 Sets
AMRAP
@9
3
Bent Over Row (Barbell)
2 Sets
AMRAP
@8
4
Bicep Curl (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
6
Rear Delt Fly (Dumbbell)
2 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Barbell)
2 Sets
AMRAP
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
AMRAP
AMRAP
@9
@10
3
Deficit Push Up
1 Set
1 Set
AMRAP
AMRAP
@9
@10
4
Lateral Raise (Dumbbell)
3 Sets
AMRAP
@10
5
Overhead Tricep Extension (Cable)
3 Sets
AMRAP
@10
6
Tricep Rope Push Down (Cable)
3 Sets
AMRAP
@10
Day 6
1
Romanian Deadlift (Barbell)
1 Set
1 Set
AMRAP
AMRAP
@8
@9
2
Sissy Squat
3 Sets
AMRAP
@10
3
Leg Curl
3 Sets
AMRAP
@10
4
Leg Extension
3 Sets
AMRAP
@10
5
Seated Calf Raise
3 Sets
AMRAP
@10
6
Reverse Abs Crunch (Bodyweight)
3 Sets
AMRAP
@10