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by Jimy D.

Program Description

Shred

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 27, 2025 12:41
  • Last Edited
    Jan 27, 2025 02:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Cardio (LISS)
1 Set
15-25 mins
@6
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@8.5
@9
3
T-Bar Row
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4A
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
@9.5
4B
Lat Pulldown (Close Grip)
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
5A
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
@8
5B
Back Extension
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
6
Bicep Curl (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
Day 2
1
Cardio (LISS)
1 Set
15-25 mins
@6
2
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
4A
Decline Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
10 Reps
@7
@7.5
@8
4B
Pec Fly (Dumbbell)
1 Set
2 Sets
1 Set
14 Reps
12 Reps
10 Reps
@7
@7
@7
5A
Pec Deck (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@7
@7
5B
Dumbbell Push Up
4 Sets
AMRAP
@10
6A
Skull Crusher (Dumbbell)
1 Set
1 Set
2 Sets
14 Reps
12 Reps
10 Reps
@8
@8
@8
6B
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@8
7
Dip (Assisted)
4 Sets
AMRAP
@10
Day 3
1A
Stretching
1 Set
10 mins
@6
1B
Cardio
1 Set
10 mins
@6
2
Squat (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@7
3
Lunge (Dumbbell)
4 Sets
20 Reps
@7
4A
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@9
4B
Calf Raise (Leg Press)
4 Sets
10 Reps
@8
5A
Leg Extension
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@9
5B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@9
6A
Seated Hamstring Curl
3 Sets
1 Set
12 Reps
10 Reps
@8
@8
6B
Seated Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
7
Cardio (LISS)
1 Set
10 mins
@7
Day 4
1
Cardio
1 Set
15-25 mins
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
@9
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
12 Reps
10 Reps
@7
@7.5
@8
@9
3B
Lateral Raise (Dumbbell)
1 Set
3 Sets
14 Reps
12 Reps
@7
@8
4A
Upright Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
4B
Shrug (Dumbbell)
2 Sets
1 Set
1 Set
14 Reps
12 Reps
10 Reps
@8
@9
@9
5A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
5B
Shrug (Barbell)
3 Sets
1 Set
12 Reps
10 Reps
@8
@8
6
Front Raise
4 Sets
12 Reps
@7
Day 5
1A
Preacher Curl (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
1B
Hammer Curl
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
2A
Concentration Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8.5
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8.5
3A
Incline Curl (Dumbbell)
2 Sets
2 Sets
14 Reps
12 Reps
@8
@8
3B
Tricep Extension (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
4A
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
14 Reps
12 Reps
10 Reps
@8
@8
@8
4B
Tricep Kickback
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
5A
Alternating Dumbbell Curl
1 Set
AMRAP
@10
5B
Dip (Assisted)
1 Set
AMRAP
@10
6
500m Row
1 Set
AMRAP
-
Day 6
1
Cardio
1 Set
25-35 mins
@8
2
Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
3
Mountain Climber
4 Sets
15 Reps
-
4
Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
5
Plank
4 Sets
1 mins
-