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BoostcampPNG

Manchas Split

by Chris B.

Program Description

Hard Work

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 21, 2025 11:47
  • Last Edited
    Jan 22, 2025 09:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Week 1
1 / 12 Weeks
Day 7
1
Rest
1 Set
1 Reps
-
Day 1
1
Skull Crusher (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Run
1 Set
30 mins
@6
3
Abs Crunch (Weighted)
1 Set
8-10 Reps
@8
4
Ab Wheel
1 Set
10-12 Reps
@8
5
Lying Leg Raise
1 Set
8-10 Reps
@8
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Run
1 Set
5 mins
@6
3
Abs Crunch (Weighted)
1 Set
8-10 Reps
@8
4
Run
1 Set
5 mins
@8
5
Lying Leg Raise
1 Set
8-10 Reps
@8
6
Run
1 Set
5 mins
@8
7
Ab Wheel
1 Set
10-12 Reps
@8
8
Run
1 Set
5 mins
@6
Day 6
1
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Bicep Curl (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 2
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Bicep Curl (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Face Pull
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 4
1
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Lunge (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9