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BoostcampPNG

4 DAY SPLIT (PPUL)

by JJ
3.0
(1 rating)

Program Description

4 days per week - strength training. 10k steps, 100 push ups on Rest Days.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 15, 2024 10:18
  • Last Edited
    Dec 16, 2024 02:57
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Incline Bench Press (Barbell)
3
5 reps
RPE 9.5
3
Bench Press (Barbell)
2
15 reps
RPE 10
4
Dip (Bodyweight)
3
8 reps
RPE 10
5
Chest Fly (Machine)
2
15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 10
7
TRICEPS
3
12 reps
RPE 10
8
Kettlebell Swing
3
20 reps
RPE 10
9
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 10
2
REST
1
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Pull-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Row (Machine)
2
6 reps
RPE 10
4
Barbell Row
2
10 reps
RPE 10
5
Lat Pulldown
2
15 reps
RPE 10
6
Straight Arm Pulldown
1
15 reps
RPE 10
7
Hammer Curl
3
12 reps
RPE 10
8
Bicep Curl (Barbell)
3
12 reps
RPE 10
9
Kettlebell Swing
3
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 10
2
Chin-Up (Bodyweight)
3
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
4
Rear Delt Fly (Machine)
2
15 reps
RPE 10
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 10
6
CHEST
3
8 reps
RPE 10
7
BACK
3
8 reps
RPE 10
8
Tricep Extension (Cable)
4
12 reps
RPE 10
9
Bicep Curl (Cable)
3
12 reps
RPE 10
10
Kettlebell Swing
3
20 reps
RPE 10
11
Hanging Leg Raise
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
20 reps
RPE 10
2
Squat (Barbell)
3
10 reps
RPE 10
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Leg Press (45 Degrees)
2
10 reps
RPE 10
5
Leg Extension
2
15 reps
RPE 10
6
Hamstring Curl
2
15 reps
RPE 9
7
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
8
Cardio
1
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
100 reps
RPE 1
2
REST
1
1 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Push Up
1 Set
100 Reps
@10
2
REST
1 Set
1 Reps
@10
Day 2
1
Cardio
1 Set
10 mins
@10
2
Incline Bench Press (Barbell)
3 Sets
5 Reps
@9.5
3
Bench Press (Barbell)
2 Sets
15 Reps
@10
4
Dip (Bodyweight)
3 Sets
8 Reps
@10
5
Chest Fly (Machine)
2 Sets
15 Reps
@10
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@10
7
TRICEPS
3 Sets
12 Reps
@10
8
Kettlebell Swing
3 Sets
20 Reps
@10
9
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@10
Day 3
1
Push Up
1 Set
100 Reps
@10
2
REST
1 Set
1 Reps
@10
Day 4
1
Cardio
1 Set
10 mins
@10
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@10
3
Seated Row (Machine)
2 Sets
6 Reps
@10
4
Barbell Row
2 Sets
10 Reps
@10
5
Lat Pulldown
2 Sets
15 Reps
@10
6
Straight Arm Pulldown
1 Set
15 Reps
@10
7
Hammer Curl
3 Sets
12 Reps
@10
8
Bicep Curl (Barbell)
3 Sets
12 Reps
@10
9
Kettlebell Swing
3 Sets
20 Reps
@10
10
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Cardio
1 Set
10 mins
@10
2
Chin-Up (Bodyweight)
3 Sets
8 Reps
@10
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
@10
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@10
6
CHEST
3 Sets
8 Reps
@10
7
BACK
3 Sets
8 Reps
@10
8
Tricep Extension (Cable)
4 Sets
12 Reps
@10
9
Bicep Curl (Cable)
3 Sets
12 Reps
@10
10
Kettlebell Swing
3 Sets
20 Reps
@10
11
Hanging Leg Raise
3 Sets
15 Reps
@10
Day 6
1
Kettlebell Swing
3 Sets
20 Reps
@10
2
Squat (Barbell)
3 Sets
10 Reps
@10
3
Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Leg Press (45 Degrees)
2 Sets
10 Reps
@10
5
Leg Extension
2 Sets
15 Reps
@10
6
Hamstring Curl
2 Sets
15 Reps
@9
7
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@10
8
Cardio
1 Set
10 Reps
@10
Day 7
1
Push Up
1 Set
100 Reps
@1
2
REST
1 Set
1 Reps
@10