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BoostcampPNG

Sagas Super Träningsprogram

by VileloveSaga
1 athletes joined

Program Description

Den här super träningsregimen är skapad för att maximera dina gains samt göra dig starkast i världen. Det är viktigt att du kör all out när du kör 3 gånger. ----------------------------------------------------- Fortsätt öka vikten varje vecka. T.ex. ifall du kör 8x4 första veckan på 20kg i bänk ska du köra 20kg tills du kan köra 12x4 och sen ökar du till en vikt där du kan köra 8 reps igen. Gör så på dom flesta övningarna. Ökningen behöver inte vara stor men ska vara minst 0.5kg. ------------------------------------------------------ När det gäller supersets så kör med hög intensivitet. Abs kan supersettas med det flesta.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 18, 2024 01:39
  • Last Edited
    Jan 13, 2025 08:38
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ON THE BOOSTCAMP APP FOR FREE
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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
Leg Press
3
10-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 9.5
4
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
RPE 10
5
Sit Up
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
7
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
-
RPE 9
RPE 10
5B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
@9
@10
5B
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@9.5
@9
@10
2
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@10
3
Chest Fly (Cable)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-5 Reps
@9
@10
-
4A
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Decline Crunch
4 Sets
10-12 Reps
@10
Day 1
1
Leg Press
3 Sets
10-12 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Standing Calf Raise
3 Sets
10-15 Reps
@9.5
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9.5
@10
5
Sit Up
3 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
7
Leg Extension
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9.5
@10