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BoostcampPNG

Full body training

by Uros M.

Program Description

This workout is divided into 6 different days (LEGS 1, PUSH 1, PULL 1, LEGS 2, PUSH 2, PULL 2) and is designed to develop strength, hypertrophy (muscle growth) and functional fitness

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2025 09:06
  • Last Edited
    Jan 16, 2025 09:37
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
@8.5
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Single Leg Press
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@7.5
5
Lying Leg Curl
3 Sets
10 Reps
@6.5
6
Standing Calf Raise
3 Sets
10 Reps
@7
7
Decline Crunch (Weighted)
2 Sets
10 Reps
@6
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@6.5
2
Shoulder Press (Machine)
3 Sets
12 Reps
@6.5
3
Dip (Bodyweight)
3 Sets
10 Reps
@7.5
4
Skull Crusher (Dumbbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
13 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6 Reps
@9.5
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9.5
Day 4
1
Clean Deadlift
3 Sets
4 Reps
@10
2
Goblet Squat
3 Sets
10 Reps
@9
3
Single Leg Hip Thrust
2 Sets
10 Reps
@10
4
Nordic Curl
2 Sets
5 Reps
@10
5
Back Extension
2 Sets
15 Reps
@10
6
Single Leg Calf Raise
3 Sets
8 Reps
@9
7
Wall Sit
1 Set
3 Reps
@9.5
Day 5
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9
2
Bench Press (Close Grip)
3 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
21 Reps
@9
Day 6
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@10
6
Wrist Curls
3 Sets
10 Reps
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