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Your Final Form (Torso/Limbs)

by Cori F.
3 athletes joined
5.0
(1 rating)

Program Description

Lift weights and assume your final form

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 25, 2024 02:05
  • Last Edited
    Jul 25, 2024 12:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
12-20 reps
RPE 10
2
Rear Delt Fly (Machine)
4
12-20 reps
RPE 10
3A
Bench Press (Barbell)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Seated Row (Cable)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
6
Ring Dip
3
8-15 reps
RPE 10
7
Hanging Leg Raise
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
12-20 reps
RPE 10
2
Rear Delt Fly (Machine)
4
12-20 reps
RPE 10
3A
Bench Press (Barbell)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Seated Row (Cable)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
6
Ring Dip
3
8-15 reps
RPE 10
7
Hanging Leg Raise
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
12-20 reps
RPE 10
2
Rear Delt Fly (Machine)
4
12-20 reps
RPE 10
3A
Bench Press (Barbell)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Seated Row (Cable)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
6
Ring Dip
3
8-15 reps
RPE 10
7
Hanging Leg Raise
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Y Raise
4
12-20 reps
RPE 10
2
Rear Delt Fly (Machine)
4
12-20 reps
RPE 10
3A
Bench Press (Barbell)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
3B
Seated Row (Cable)
1
3
12-15 reps
8-12 reps
RPE 6
RPE 9
4
Chest Fly (Cable)
3
10-12 reps
RPE 10
5
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
6
Ring Dip
3
8-15 reps
RPE 10
7
Hanging Leg Raise
3
8-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Lateral Raise (Cable)
4
20-30 reps
RPE 10
6
Rear Delt Fly (Cable)
4
20-30 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
4
AMRAP
RPE 10
2
Chin-Up (Weighted)
4
AMRAP
RPE 10
3
Bench Press (Close Grip)
3
8-15 reps
RPE 10
4
Seated Row (Cable)
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12-15 reps
8-12 reps
RPE 6
RPE 10
2
Good Morning
1
4
12-20 reps
10-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
1
3
12-20 reps
8-12 reps
RPE 6
RPE 10
4
Tricep Kickback
1
3
12-20 reps
8-12 reps
RPE 8
RPE 10
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12-15 reps
8-12 reps
RPE 6
RPE 10
2
Good Morning
1
4
12-20 reps
10-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
1
3
12-20 reps
8-12 reps
RPE 6
RPE 10
4
Tricep Kickback
1
3
12-20 reps
8-12 reps
RPE 8
RPE 10
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12-15 reps
8-12 reps
RPE 6
RPE 10
2
Good Morning
1
4
12-20 reps
10-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
1
3
12-20 reps
8-12 reps
RPE 6
RPE 10
4
Tricep Kickback
1
3
12-20 reps
8-12 reps
RPE 8
RPE 10
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
4
12-15 reps
8-12 reps
RPE 6
RPE 10
2
Good Morning
1
4
12-20 reps
10-15 reps
RPE 6
RPE 9
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Bicep Curl (EZ Bar)
1
3
12-20 reps
8-12 reps
RPE 6
RPE 10
4
Tricep Kickback
1
3
12-20 reps
8-12 reps
RPE 8
RPE 10
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Cable Crunch
3
12-20 reps
RPE 10
5
Hanging Leg Raise
3
12-20 reps
RPE 10
6
Squat (Barbell)
5
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Tricep Extension (Cable)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Squat (Barbell)
6
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Rear Delt Row
3
AMRAP
RPE 10
3
Lat Pulldown (Single Arm)
1
2
10-12 reps
10-12 reps
RPE 10
4
Cable Crunch
3
10-20 reps
RPE 10
5
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Rear Delt Row
3
AMRAP
RPE 10
3
Lat Pulldown (Single Arm)
1
2
10-12 reps
10-12 reps
RPE 10
4
Cable Crunch
3
10-20 reps
RPE 10
5
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Rear Delt Row
3
AMRAP
RPE 10
3
Lat Pulldown (Single Arm)
1
2
10-12 reps
10-12 reps
RPE 10
4
Cable Crunch
3
10-20 reps
RPE 10
5
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Rear Delt Row
3
AMRAP
RPE 10
3
Lat Pulldown (Single Arm)
1
2
10-12 reps
10-12 reps
RPE 10
4
Cable Crunch
3
10-20 reps
RPE 10
5
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Rear Delt Row
3
AMRAP
RPE 10
3
Lat Pulldown (Single Arm)
1
2
10-12 reps
10-12 reps
RPE 10
4
Cable Crunch
3
10-20 reps
RPE 10
5
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Cable Crunch
3
10-20 reps
RPE 10
3
Hanging Toes To Bar
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
12-15 reps
8-10 reps
RPE 6
RPE 10
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Tricep Pushdown (Cable)
1
3
15-20 reps
10-15 reps
RPE 7
RPE 10
4
Bicep Curl (Cable)
1
3
12-20 reps
10-15 reps
RPE 7
RPE 10
5A
Skull Crusher
3
8-12 reps
RPE 9
5B
Hammer Curl
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
12-15 reps
8-10 reps
RPE 6
RPE 10
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Tricep Pushdown (Cable)
1
3
15-20 reps
10-15 reps
RPE 7
RPE 10
4
Bicep Curl (Cable)
1
3
12-20 reps
10-15 reps
RPE 7
RPE 10
5A
Skull Crusher
3
8-12 reps
RPE 9
5B
Hammer Curl
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
12-15 reps
8-10 reps
RPE 6
RPE 10
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Tricep Pushdown (Cable)
1
3
15-20 reps
10-15 reps
RPE 7
RPE 10
4
Bicep Curl (Cable)
1
3
12-20 reps
10-15 reps
RPE 7
RPE 10
5A
Skull Crusher
3
8-12 reps
RPE 9
5B
Hammer Curl
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
12-15 reps
8-10 reps
RPE 6
RPE 10
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Tricep Pushdown (Cable)
1
3
15-20 reps
10-15 reps
RPE 7
RPE 10
4
Bicep Curl (Cable)
1
3
12-20 reps
10-15 reps
RPE 7
RPE 10
5A
Skull Crusher
3
8-12 reps
RPE 9
5B
Hammer Curl
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
4
12-15 reps
8-10 reps
RPE 6
RPE 10
2
Reverse Lunge (Barbell)
3
8-12 reps
RPE 10
3A
Standing Calf Raise
4
AMRAP
RPE 10
3B
Tricep Pushdown (Cable)
1
3
15-20 reps
10-15 reps
RPE 7
RPE 10
4
Bicep Curl (Cable)
1
3
12-20 reps
10-15 reps
RPE 7
RPE 10
5A
Skull Crusher
3
8-12 reps
RPE 9
5B
Hammer Curl
3
8-12 reps
RPE 9
6
Preacher Curl (Barbell)
3
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
4
AMRAP
RPE 10
2
Dip (Weighted)
4
AMRAP
RPE 10
3
Single Arm High Row (Cable)
3
AMRAP
RPE 10
4
Deficit Push Up
3
AMRAP
RPE 10
5
Rear Delt Fly (Cable)
3
20-30 reps
RPE 10
6
Cable Crunch
3
12-20 reps
RPE 10
7
Hanging Leg Raise
3
12-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
4A
T-Bar Row
1
3
12-20 reps
8-12 reps
RPE 6
RPE 9
4B
Ring Dip
4
8-15 reps
RPE 10
5A
Lat Prayer
3
10-12 reps
RPE 9
5B
Landmine Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
4A
T-Bar Row
1
3
12-20 reps
8-12 reps
RPE 6
RPE 9
4B
Ring Dip
4
8-15 reps
RPE 10
5A
Lat Prayer
3
10-12 reps
RPE 9
5B
Landmine Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
4A
T-Bar Row
1
3
12-20 reps
8-12 reps
RPE 6
RPE 9
4B
Ring Dip
4
8-15 reps
RPE 10
5A
Lat Prayer
3
10-12 reps
RPE 9
5B
Landmine Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
4A
T-Bar Row
1
3
12-20 reps
8-12 reps
RPE 6
RPE 9
4B
Ring Dip
4
8-15 reps
RPE 10
5A
Lat Prayer
3
10-12 reps
RPE 9
5B
Landmine Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
AMRAP
RPE 10
2
Face Pull
3
AMRAP
RPE 10
3
Pull-Up (Bodyweight)
3
8-15 reps
RPE 10
4A
T-Bar Row
1
3
12-20 reps
8-12 reps
RPE 6
RPE 9
4B
Ring Dip
4
8-15 reps
RPE 10
5A
Lat Prayer
3
10-12 reps
RPE 9
5B
Landmine Press
3
8-12 reps
RPE 9
6
Cable Crunch
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Extension (EZ Bar)
4
AMRAP
RPE 10
2
Bayesian Curl
4
AMRAP
RPE 10
3A
Skull Crusher (Barbell)
3
AMRAP
RPE 10
3B
Preacher Curl (EZ Bar)
3
AMRAP
RPE 10
4
Lateral Raise (Cable)
3
20-30 reps
RPE 10
5
Romanian Deadlift (Barbell)
6
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Dip (Weighted)
4 Sets
AMRAP
@10
2
Chin-Up (Weighted)
4 Sets
AMRAP
@10
3
Bench Press (Close Grip)
3 Sets
8-15 Reps
@10
4
Seated Row (Cable)
3 Sets
AMRAP
@10
5
Rear Delt Fly (Cable)
3 Sets
20-30 Reps
@10
6
Cable Crunch
3 Sets
12-20 Reps
@10
7
Hanging Leg Raise
3 Sets
12-20 Reps
@10
Day 3
1
Lateral Raise (Cable)
3 Sets
AMRAP
@10
2
Cable Crunch
3 Sets
10-20 Reps
@10
3
Hanging Toes To Bar
3 Sets
10-20 Reps
@10
Day 2
1
Overhead Tricep Extension (Cable)
4 Sets
AMRAP
@10
2
Bayesian Curl
4 Sets
AMRAP
@10
3A
Skull Crusher (Barbell)
3 Sets
AMRAP
@10
3B
Preacher Curl (EZ Bar)
3 Sets
AMRAP
@10
4
Lateral Raise (Cable)
3 Sets
20-30 Reps
@10
5
Squat (Barbell)
6 Sets
8-12 Reps
@10
Day 4
1
Chin-Up (Weighted)
4 Sets
AMRAP
@10
2
Dip (Weighted)
4 Sets
AMRAP
@10
3
Single Arm High Row (Cable)
3 Sets
AMRAP
@10
4
Deficit Push Up
3 Sets
AMRAP
@10
5
Rear Delt Fly (Cable)
3 Sets
20-30 Reps
@10
6
Cable Crunch
3 Sets
12-20 Reps
@10
7
Hanging Leg Raise
3 Sets
12-20 Reps
@10
Day 5
1
Overhead Extension (EZ Bar)
4 Sets
AMRAP
@10
2
Bayesian Curl
4 Sets
AMRAP
@10
3A
Skull Crusher (Barbell)
3 Sets
AMRAP
@10
3B
Preacher Curl (EZ Bar)
3 Sets
AMRAP
@10
4
Lateral Raise (Cable)
3 Sets
20-30 Reps
@10
5
Romanian Deadlift (Barbell)
6 Sets
AMRAP
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Cori F.Age 34, Man
5 months ago
3 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
God Tier