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BoostcampPNG

Body Part Split Routine

by Arkadyuti Nath
4 athletes joined

Program Description

To get a defined muscle.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 27, 2024 04:10
  • Last Edited
    Feb 20, 2025 03:24
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Tricep Kickback
2
12-15 reps
RPE 6-7
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Week 1
1 / 16 Weeks
Day 2
1
Lat Pulldown
4 Sets
10-12 Reps
@7.5-8.5
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@7.5-8.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7
6
Hammer Curl
3 Sets
10-12 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
8
Concentration Curl
3 Sets
10-12 Reps
@8
9
Cardio
2 Sets
15 mins
@7
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
@8.5
4
Leg Press (45 Degrees)
3 Sets
15 Reps
@8
5
Leg Extension
3 Sets
12-15 Reps
@8
6
Lying Leg Curl
3 Sets
12-15 Reps
@8
7
Standing Calf Raise
4 Sets
15 Reps
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-8
3
Arnold Press
3 Sets
10-12 Reps
@7-8
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@7-8
5
Upright Row (Barbell)
3 Sets
10-12 Reps
@7-8
6
Front Raise
3 Sets
12-15 Reps
@7-8
7
Y Raise
3 Sets
10-12 Reps
@7-8
8
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
9
Cardio
2 Sets
15 mins
@8
Day 5
1
Plank with Shoulder Taps
3 Sets
30-40 secs
@7
2
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
@10
3
Russian Twist (Dumbbell)
3 Sets
8-10 Reps
@9
4
Ab Wheel
3 Sets
10-12 Reps
@8
5
Side Plank
3 Sets
45 secs
@8
6
Cable Woodchopper
3 Sets
15 Reps
@8
7
Abs Crunch (Bodyweight)
3 Sets
10-12 Reps
@9
8
Decline Sit Up (Bodyweight)
3 Sets
10-12 Reps
@9.5
9
Cardio
2 Sets
15 mins
@9
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@8.5
4
Push Up
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@7.5
7
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8.5
8
Tricep Kickback
2 Sets
12-15 Reps
@6-7
9
Cardio
2 Sets
15 mins
@8