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BoostcampPNG

Full Body Of Doom

by Rambunctious M.
1 athletes joined

Program Description

Full body focused on progressive overload to get massive

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 18, 2024 08:17
  • Last Edited
    Nov 18, 2024 08:56
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4-6 Reps
@10
2
Shoulder Press (Machine)
1 Set
5-7 Reps
@10
3
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
@10
5
Seated Wide-Grip Row (Cable)
1 Set
7-9 Reps
@10
6
Lat Pulldown (Close Grip)
1 Set
7-9 Reps
@10
7
Pull-Up (Bodyweight)
1 Set
7-9 Reps
@10
8
Deadlift (Barbell)
1 Set
7-9 Reps
@10
9
Hip Adductor (Machine)
1 Set
8-10 Reps
@10
10
Squat (Barbell)
1 Set
5-7 Reps
@10
11
Leg Extension
1 Set
6-10 Reps
@10
12
Standing Calf Raise
1 Set
7-9 Reps
@10
13
Plank
1 Set
0.5-1.5 mins
@10
Day 2
1
Incline Bench Press (Barbell)
1 Set
4-6 Reps
@10
2
Chest Fly (Cable)
1 Set
7-9 Reps
@10
3
Shoulder Press (Machine)
1 Set
5-7 Reps
@10
4
Bicep Curl (Cable)
1 Set
7-9 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
7-9 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
@10
7
Seated Wide-Grip Row (Cable)
1 Set
7-9 Reps
@10
8
Lat Pulldown (Close Grip)
1 Set
7-9 Reps
@10
9
Pull-Up (Bodyweight)
1 Set
7-9 Reps
@10
10
Squat (Barbell)
1 Set
5-7 Reps
@10
11
Leg Extension
1 Set
6-10 Reps
@10
12
Deadlift (Barbell)
1 Set
7-9 Reps
@10
13
Hip Adductor (Machine)
1 Set
8-10 Reps
@10
14
Standing Calf Raise
1 Set
7-9 Reps
@10
15
Plank
1 Set
0.5-1.5 mins
@10
Day 3
1
Bench Press (Barbell)
1 Set
4-6 Reps
@10
2
Shoulder Press (Machine)
1 Set
5-7 Reps
@10
3
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
@10
5
Seated Wide-Grip Row (Cable)
1 Set
7-9 Reps
@10
6
Lat Pulldown (Close Grip)
1 Set
7-9 Reps
@10
7
Pull-Up (Bodyweight)
1 Set
7-9 Reps
@10
8
Deadlift (Barbell)
1 Set
7-9 Reps
@10
9
Hip Adductor (Machine)
1 Set
8-10 Reps
@10
10
Squat (Barbell)
1 Set
5-7 Reps
@10
11
Leg Extension
1 Set
6-10 Reps
@10
12
Standing Calf Raise
1 Set
7-9 Reps
@10
13
Plank
1 Set
0.5-1.5 mins
@10