logo
BoostcampPNG

Lean Bulk Program

by
4 athletes joined

Program Description

Gain Lean Mass

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 23, 2025 04:26
  • Last Edited
    Jan 30, 2025 09:09
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Incline Bench Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Incline Bench Press (Smith Machine)
3
10-15 reps
RPE 10
4
Chest Fly (Machine)
3
10-15 reps
RPE 10
5
Lateral Raise (Cable)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
2
AMRAP
RPE 10
7
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 10
8
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Russian Twist (Dumbbell)
3
10 reps
RPE 10
1B
Hanging Leg Raise
3
10 reps
RPE 10
1C
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Seated Hamstring Curl
3
10-15 reps
RPE 10
4
Leg Extension
3
10-15 reps
RPE 10
5
Seated Calf Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
AMRAP
AMRAP
-
RPE 10
2
Bent Over Row (Barbell)
3
10-15 reps
RPE 10
3
Lat Pulldown
2
10-15 reps
RPE 10
4
Standing Pullover (Cable)
2
10-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
6
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
7
Preacher Curl (Barbell)
3
8-15 reps
RPE 10
8
Bicep Curl (EZ Bar)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
3
AMRAP
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lateral Raise (Cable)
3
10-15 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Incline Bench Press (Smith Machine)
2
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
10-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
8
Overhead Tricep Extension (Cable)
2
8-15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1A
Hanging Leg Raise
3
10 reps
RPE 10
1B
Abs Crunch (Weighted)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
2
Leg Press (45 Degrees)
3
10-15 reps
RPE 10
3
Walking Lunge (Dumbbell)
2
12 reps
RPE 10
4
Seated Hamstring Curl
3
10-15 reps
RPE 10
5
Leg Extension
2
10-15 reps
RPE 10
6
Seated Calf Raise
2
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
T-Bar Row
1
2
5-9 reps
10-15 reps
RPE 10
RPE 10
3
Lat Pulldown
3
10-15 reps
RPE 10
4
Single Arm Row (Cable)
2
10-15 reps
RPE 10
5
Standing Pullover (Cable)
2
10-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
10-15 reps
RPE 10
7
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
8
Bicep Curl (Cable)
3
10-15 reps
RPE 10
9
Hammer Curl
2
8-15 reps
RPE 10
Week 1
1 / 15 Weeks
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
T-Bar Row
1 Set
2 Sets
5-9 Reps
10-15 Reps
@10
@10
3
Lat Pulldown
3 Sets
10-15 Reps
@10
4
Single Arm Row (Cable)
2 Sets
10-15 Reps
@10
5
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
7
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
8
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
9
Hammer Curl
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@10
@10
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@10
3
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@10
4
Seated Hamstring Curl
3 Sets
10-15 Reps
@10
5
Leg Extension
2 Sets
10-15 Reps
@10
6
Seated Calf Raise
2 Sets
AMRAP
@10
Day 1
1
Push Up
3 Sets
AMRAP
@10
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@10
@10
3
Incline Bench Press (Smith Machine)
3 Sets
10-15 Reps
@10
4
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
5
Lateral Raise (Cable)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
2 Sets
AMRAP
@10
7
Overhead Tricep Extension (Cable)
3 Sets
8-15 Reps
@10
8
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
Day 5
1
Dip (Bodyweight)
3 Sets
AMRAP
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
5-9 Reps
10-15 Reps
@10
@10
3
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
4
Push Up
2 Sets
AMRAP
@10
5
Incline Bench Press (Smith Machine)
2 Sets
10-15 Reps
@10
6
Chest Fly (Machine)
3 Sets
10-15 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@10
8
Overhead Tricep Extension (Cable)
2 Sets
8-15 Reps
@10
Day 4
1A
Hanging Leg Raise
3 Sets
10 Reps
@10
1B
Abs Crunch (Weighted)
3 Sets
15 Reps
@10
Day 6
1
Pull-Up (Bodyweight)
1 Set
2 Sets
AMRAP
AMRAP
-
@10
2
Bent Over Row (Barbell)
3 Sets
10-15 Reps
@10
3
Lat Pulldown
2 Sets
10-15 Reps
@10
4
Standing Pullover (Cable)
2 Sets
10-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
10-15 Reps
@10
6
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
7
Preacher Curl (Barbell)
3 Sets
8-15 Reps
@10
8
Bicep Curl (EZ Bar)
2 Sets
8-15 Reps
@10
Day 7
1
Stiff Leg Deadlift
1 Set
2 Sets
5-9 Reps
10-15 Reps
@10
@10
2
Leg Press (45 Degrees)
3 Sets
10-15 Reps
@10
3
Seated Hamstring Curl
3 Sets
10-15 Reps
@10
4
Leg Extension
3 Sets
10-15 Reps
@10
5
Seated Calf Raise
3 Sets
AMRAP
@10