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BoostcampPNG

The Fitpocalypse full-body training program

by Julio María

Program Description

This is a program designed to work a large group of muscles on a daily basis from Monday to Friday for a consistent bodybuilding experience thanks to a good (and well-proven) balance between exercise distribution and intensity. Each session will take, approximately, 75-80 minutes (when fully concentrated, more if you're more of a social workout person and even more if you have to wait your turn for a specific machine) with 45-60 seconds of rest between series. I recommend you a light cardio warm-up of 5 minutes at the beginning of any session (jogging, cycling, or dynamic stretching) and 15 minutes of cardio at the end (climbing stairs, running mill or elliptical bike) as this will provide you with cardiovascular endurance and fat loss (in moderate quantities). WARNING: This program isn't about pure hypertrophy but moderate bodybuilding with a focus on physical fitness and health improvement. Enjoy!

Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    100 minutes
  • Created
    Oct 22, 2024 06:17
  • Last Edited
    Dec 04, 2024 04:28
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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
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 7
2
Tricep Pushdown (Cable)
3
10-12 reps
RPE 7
3
Leg Press
3
15-20 reps
RPE 8
4
Lat Pulldown
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
10-12 reps
RPE 7
2
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
3
Squat (Barbell)
3
10-12 reps
RPE 7
4
Seated Row (Machine)
3
12-15 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Hip Thrust (Machine)
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 7
2
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 7
4
Pull-Up (Bodyweight)
3
6-8 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Wood Chop
3
12-15 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
2
Skull Crusher (Barbell)
3
12-15 reps
RPE 7
3
Front Squat (Barbell)
3
10-12 reps
RPE 8
4
Dumbbell Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Lateral Raise (Cable)
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Concentration Curl
3
10-12 reps
RPE 7
2
Bench Press (Close Grip)
3
10-12 reps
RPE 7
3
Lunge (Dumbbell)
3
12-15 reps
RPE 8
4
T-Bar Row
3
10-12 reps
RPE 7
5
Standing Calf Raise
3
15-20 reps
RPE 8
6
Abs Crunch (Machine)
3
15-20 reps
RPE 7
7
Glute Kickback
3
10-12 reps
RPE 7
8
Torso Rotation (Machine)
3
12-15 reps
RPE 7
9
Shrug (Dumbbell)
3
12-15 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@7
2
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@7
3
Leg Press
3 Sets
15-20 Reps
@8
4
Lat Pulldown
3 Sets
10-12 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
@7
7
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7
8
Torso Rotation (Machine)
3 Sets
12-15 Reps
@7
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 2
1
Hammer Curl
3 Sets
10-12 Reps
@7
2
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@7
3
Squat (Barbell)
3 Sets
10-12 Reps
@7
4
Seated Row (Machine)
3 Sets
12-15 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
@7
7
Hip Thrust (Machine)
3 Sets
12-15 Reps
@7
8
Torso Rotation (Machine)
3 Sets
12-15 Reps
@7
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 3
1
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@7
2
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
@7
4
Pull-Up (Bodyweight)
3 Sets
6-8 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
@7
7
Wood Chop
3 Sets
12-15 Reps
@7
8
Torso Rotation (Machine)
3 Sets
12-15 Reps
@7
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 4
1
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
2
Skull Crusher (Barbell)
3 Sets
12-15 Reps
@7
3
Front Squat (Barbell)
3 Sets
10-12 Reps
@8
4
Dumbbell Row
3 Sets
10-12 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
@7
7
Lateral Raise (Cable)
3 Sets
10-12 Reps
@7
8
Torso Rotation (Machine)
3 Sets
12-15 Reps
@7
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7
Day 5
1
Concentration Curl
3 Sets
10-12 Reps
@7
2
Bench Press (Close Grip)
3 Sets
10-12 Reps
@7
3
Lunge (Dumbbell)
3 Sets
12-15 Reps
@8
4
T-Bar Row
3 Sets
10-12 Reps
@7
5
Standing Calf Raise
3 Sets
15-20 Reps
@8
6
Abs Crunch (Machine)
3 Sets
15-20 Reps
@7
7
Glute Kickback
3 Sets
10-12 Reps
@7
8
Torso Rotation (Machine)
3 Sets
12-15 Reps
@7
9
Shrug (Dumbbell)
3 Sets
12-15 Reps
@7