Program Description
Slight twist on the classic push pull legs. This program will start with pull instead of push. This is so the back can be fresh for leg day. Recommended schedule for this program: Day 1: Pull 1 Day 2: Push 1 Day 3: Legs 1 Day 4: Day Off ****At this point if you feel your recovery needs an extra day off you may choose to do so, If you are feeling good only one day off is needed**** Day 5: Pull 2 Day 6: Push 2 Day 7: Legs 2 Day 8: Day Off ****At this point if you feel your recovery needs an extra day off you may choose to do so, If you are feeling good only one day off is needed**** Repeat this cycle until you have concluded the program. Progressive Overload on either reps or weight is optimal for this program. Substitutions can be made, but pick the same muscle group.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedNov 22, 2024 04:53
- Last EditedDec 15, 2024 05:02
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ON THE BOOSTCAMP APP FOR FREE
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
2
6
5-10 reps
8-12 reps
RPE 5
RPE 9
2
Lat Pulldown
4
12-15 reps
RPE 9
3A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 9
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Standing Pullover (Cable)
3
8-12 reps
RPE 9
5
Reverse Abs Crunch (Bodyweight)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
3
5-10 reps
8-12 reps
4-6 reps
RPE 5
RPE 7
RPE 9
2
Seated Chest Fly (Cable)
4
12-15 reps
RPE 9
3
Tricep Extension (Cable)
4
12-15 reps
RPE 9
4
Shoulder Press (Machine)
4
5-10 reps
RPE 9
5
Lateral Raise (Machine)
3
12-15 reps
RPE 9
6
Chest Press (Machine)
3
8-12 reps
RPE 9
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
3
8-12 reps
8-12 reps
4-6 reps
RPE 5
RPE 8
RPE 9
2
Leg Extension
5
25 reps
RPE 10
3
Seated Hamstring Curl
5
25 reps
RPE 10
4
Pull-Up (Bodyweight)
5
5-10 reps
RPE 7
5
Hack Squat
1
AMRAP
RPE 10
6
Ab Wheel
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
1
3
5-10 reps
5-10 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Lat Pulldown (Close Grip)
3
12-15 reps
RPE 9
3A
Bent Over Row (Smith Machine)
3
8-12 reps
RPE 9
3B
Behind The Back Shrug (Smith Machine)
3
12-15 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
6
8-12 reps
RPE 9
5
Preacher Curl (Barbell)
3
10 reps
RPE 10
6
Cable Crunch
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
3
8-12 reps
5-10 reps
4-8 reps
RPE 5
RPE 8
RPE 9
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Shoulder Press Smith machine
3
4-8 reps
RPE 9
4
JM Press (Smith Machine)
3
4-8 reps
RPE 9
5A
French Press
3
8-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9
6A
Ghd Situps
3
AMRAP
-
6B
Push Up
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
3
8-12 reps
8-12 reps
5-10 reps
RPE 5
RPE 7
RPE 9
2
Hip Abductor (Machine)
3
25 reps
RPE 10
3
Back Extension (Weighted)
3
8-12 reps
RPE 9
4
Goblet Squat
3
12-15 reps
RPE 9
5
Sandbag To shoulder
3
4-8 reps
RPE 9
6
Chin-Up (Bodyweight)
5
5-10 reps
RPE 7
7
Hanging Leg Raise
3
AMRAP
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Kroc Row2 Sets
6 Sets
5-10 Reps
8-12 Reps
@5
@9
2
Lat Pulldown4 Sets
12-15 Reps
@9
3A
Rear Delt Fly (Cable)3 Sets
12-15 Reps
@9
3B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@9
4
Standing Pullover (Cable)3 Sets
8-12 Reps
@9
5
Reverse Abs Crunch (Bodyweight)3 Sets
AMRAP
@10
Day 2
1
Incline Bench Press (Barbell)1 Set
1 Set
3 Sets
5-10 Reps
8-12 Reps
4-6 Reps
@5
@7
@9
2
Seated Chest Fly (Cable)4 Sets
12-15 Reps
@9
3
Tricep Extension (Cable)4 Sets
12-15 Reps
@9
4
Shoulder Press (Machine)4 Sets
5-10 Reps
@9
5
Lateral Raise (Machine)3 Sets
12-15 Reps
@9
6
Chest Press (Machine)3 Sets
8-12 Reps
@9
7
Decline Crunch (Weighted)3 Sets
AMRAP
@10
Day 3
1
Romanian Deadlift (Barbell)1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
4-6 Reps
@5
@8
@9
2
Leg Extension5 Sets
25 Reps
@10
3
Seated Hamstring Curl5 Sets
25 Reps
@10
4
Pull-Up (Bodyweight)5 Sets
5-10 Reps
@7
5
Hack Squat1 Set
AMRAP
@10
6
Ab Wheel3 Sets
AMRAP
-
Day 4
1
T-Bar Row1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@5
@7
@9
2
Lat Pulldown (Close Grip)3 Sets
12-15 Reps
@9
3A
Bent Over Row (Smith Machine)3 Sets
8-12 Reps
@9
3B
Behind The Back Shrug (Smith Machine)3 Sets
12-15 Reps
@9
4
Single Arm Rear Delt Fly (Cable)6 Sets
8-12 Reps
@9
5
Preacher Curl (Barbell)3 Sets
10 Reps
@10
6
Cable Crunch3 Sets
AMRAP
@10
Day 5
1
Incline Bench Press (Dumbbell)1 Set
1 Set
3 Sets
8-12 Reps
5-10 Reps
4-8 Reps
@5
@8
@9
2
Dip (Bodyweight)3 Sets
AMRAP
@10
3
Shoulder Press Smith machine3 Sets
4-8 Reps
@9
4
JM Press (Smith Machine)3 Sets
4-8 Reps
@9
5A
French Press3 Sets
8-12 Reps
@9
5B
Lateral Raise (Dumbbell)3 Sets
12-15 Reps
@9
6A
Ghd Situps3 Sets
AMRAP
-
6B
Push Up3 Sets
AMRAP
-
Day 6
1
Squat (Smith Machine)1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
5-10 Reps
@5
@7
@9
2
Hip Abductor (Machine)3 Sets
25 Reps
@10
3
Back Extension (Weighted)3 Sets
8-12 Reps
@9
4
Goblet Squat3 Sets
12-15 Reps
@9
5
Sandbag To shoulder3 Sets
4-8 Reps
@9
6
Chin-Up (Bodyweight)5 Sets
5-10 Reps
@7
7
Hanging Leg Raise3 Sets
AMRAP
@10