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BoostcampPNG

Apology to myself (Shredding Edition)

by Chris L.

Program Description

This program is designed to improve overall physical fitness, focusing on endurance, muscle strength, and fat burning. It also promotes a sense of comfort and confidence in your body through a balanced mix of cardio, core strengthening, and stretching exercises. In addition to following this workout plan, it’s essential to focus on three key areas for optimal results: 1. Maintain a calorie deficit (500 kcal). 2. Ensure protein intake is twice your body weight in grams.(Other values, such as carbohydrates and fats, are less important) 3. Get adequate sleep and maintain strong mental focus. These factors are crucial because the program is highly challenging and will push your body to its limits. The physical and mental demands are significant, making these three points essential for sustained progress and recovery. Additional tips: It’s beneficial to complement the program with supplements such as creatine and collagen, and to drink at least 4 liters of water per day.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 09, 2024 09:12
  • Last Edited
    Nov 11, 2024 03:44
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
85%
85%
85%
40%
2
Chest Fly (Cable)
2
2
12 reps
10 reps
RPE 7.5
RPE 7.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
80%
80%
80%
40%
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Tricep Extension (Cable)
3
20 reps
-
6
Plank
2
90 secs
-
7
Side Plank
2
45 secs
-
8
Decline Crunch
2
25 reps
-
9
Run
1
1
10 mins
5 mins
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
3
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Plank
2
100 secs
-
6
Side Plank
2
50 secs
-
7
Run
1
10 mins
RPE 6
8
Walk
1
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
85%
85%
85%
40%
2
Chest Fly (Cable)
2
2
12 reps
10 reps
RPE 7.5
RPE 7.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
80%
80%
80%
40%
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Tricep Extension (Cable)
3
20 reps
-
6
Plank
2
90 secs
-
7
Side Plank
2
45 secs
-
8
Decline Crunch
2
25 reps
-
9
Run
1
1
10 mins
5 mins
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
3
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Plank
2
100 secs
-
6
Side Plank
2
50 secs
-
7
Run
1
10 mins
RPE 6
8
Walk
1
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
85%
85%
85%
40%
2
Chest Fly (Cable)
2
2
12 reps
10 reps
RPE 7.5
RPE 7.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
80%
80%
80%
40%
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Tricep Extension (Cable)
3
20 reps
-
6
Plank
2
90 secs
-
7
Side Plank
2
45 secs
-
8
Decline Crunch
2
25 reps
-
9
Run
1
1
10 mins
5 mins
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
3
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Plank
2
100 secs
-
6
Side Plank
2
50 secs
-
7
Run
1
10 mins
RPE 6
8
Walk
1
5 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
85%
85%
85%
40%
2
Chest Fly (Cable)
2
2
12 reps
10 reps
RPE 7.5
RPE 7.5
3
Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
80%
80%
80%
40%
4
Lateral Raise (Dumbbell)
1
1
1
1
RPE 10
RPE 9.5
RPE 9
RPE 8.5
5
Single Arm Tricep Extension (Cable)
3
20 reps
-
6
Plank
2
90 secs
-
7
Side Plank
2
45 secs
-
8
Decline Crunch
2
25 reps
-
9
Run
1
1
10 mins
5 mins
RPE 7
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8-10 reps
6-8 reps
4-6 reps
RPE 9
RPE 9
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Dip (Bodyweight)
3
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
5
Plank
2
100 secs
-
6
Side Plank
2
50 secs
-
7
Run
1
10 mins
RPE 6
8
Walk
1
5 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
1
2
12 reps
10 reps
70%
70%
4
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
-
5
Face Pull
2
60%
6
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Bike
1
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
RPE 10
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
4
Single Arm Iso Row
2
1
10 reps
8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
2
RPE 10
6
Hammer Curl
1
1
12 reps
10 reps
RPE 9
RPE 9
7
Alternating Dumbbell Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Bike
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
1
2
12 reps
10 reps
70%
70%
4
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
-
5
Face Pull
2
60%
6
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Bike
1
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
RPE 10
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
4
Single Arm Iso Row
2
1
10 reps
8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
2
RPE 10
6
Hammer Curl
1
1
12 reps
10 reps
RPE 9
RPE 9
7
Alternating Dumbbell Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Bike
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
1
2
12 reps
10 reps
70%
70%
4
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
-
5
Face Pull
2
60%
6
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Bike
1
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
RPE 10
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
4
Single Arm Iso Row
2
1
10 reps
8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
2
RPE 10
6
Hammer Curl
1
1
12 reps
10 reps
RPE 9
RPE 9
7
Alternating Dumbbell Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Bike
1
10 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 10
RPE 10
RPE 10
3
Lat Pulldown
1
2
12 reps
10 reps
70%
70%
4
Seated Row (Machine)
1
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
-
5
Face Pull
2
60%
6
Reverse Pec Deck
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Bicep Curl (Cable)
3
15 reps
RPE 7.5
8
Bike
1
15 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
RPE 10
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
T-Bar Row
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
4
Single Arm Iso Row
2
1
10 reps
8 reps
RPE 9
RPE 9
5
Shrug (Dumbbell)
2
RPE 10
6
Hammer Curl
1
1
12 reps
10 reps
RPE 9
RPE 9
7
Alternating Dumbbell Curl
1
1
12 reps
10 reps
RPE 8
RPE 8
8
Bike
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
5
Lying Leg Raise
2
25 reps
RPE 7
6
Mountain Climber
2
40 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
8
Walk
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Walking Lunge (Dumbbell)
3
RPE 6-8
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
5
Standing Calf Raise
3
RPE 10
6
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
5
Lying Leg Raise
2
25 reps
RPE 7
6
Mountain Climber
2
40 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
8
Walk
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Walking Lunge (Dumbbell)
3
RPE 6-8
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
5
Standing Calf Raise
3
RPE 10
6
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
5
Lying Leg Raise
2
25 reps
RPE 7
6
Mountain Climber
2
40 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
8
Walk
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Walking Lunge (Dumbbell)
3
RPE 6-8
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
5
Standing Calf Raise
3
RPE 10
6
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Hack Squat
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Lying Leg Curl
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
5
Lying Leg Raise
2
25 reps
RPE 7
6
Mountain Climber
2
40 reps
RPE 7
7
Abs Crunch (Bodyweight)
2
30 reps
RPE 7
8
Walk
1
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
2
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Walking Lunge (Dumbbell)
3
RPE 6-8
3
Leg Extension
1
1
1
15 reps
12 reps
10 reps
RPE 9
RPE 9
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
5
Standing Calf Raise
3
RPE 10
6
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
80%
70%
70%
2
One Arm Lateral Raise (Cable)
2
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
4
Chin-Up (Bodyweight)
2
RPE 10
5
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
6
Dip (Bodyweight)
3
RPE 10
7
Battle Ropes
5
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bike
1
15 mins
-
3
2km Row
1
-
4
Plank
2
90 secs
-
5
Side Plank
2
45 secs
-
6
Russian Twist
2
40 reps
-
7
Oblique Crunch
2
30 reps
-
8
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
80%
70%
70%
2
One Arm Lateral Raise (Cable)
2
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
4
Chin-Up (Bodyweight)
2
RPE 10
5
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
6
Dip (Bodyweight)
3
RPE 10
7
Battle Ropes
5
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bike
1
15 mins
-
3
2km Row
1
-
4
Plank
2
90 secs
-
5
Side Plank
2
45 secs
-
6
Russian Twist
2
40 reps
-
7
Oblique Crunch
2
30 reps
-
8
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
80%
70%
70%
2
One Arm Lateral Raise (Cable)
2
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
4
Chin-Up (Bodyweight)
2
RPE 10
5
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
6
Dip (Bodyweight)
3
RPE 10
7
Battle Ropes
5
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bike
1
15 mins
-
3
2km Row
1
-
4
Plank
2
90 secs
-
5
Side Plank
2
45 secs
-
6
Russian Twist
2
40 reps
-
7
Oblique Crunch
2
30 reps
-
8
Lying Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
80%
70%
70%
2
One Arm Lateral Raise (Cable)
2
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
60%
60%
60%
4
Chin-Up (Bodyweight)
2
RPE 10
5
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
6
Dip (Bodyweight)
3
RPE 10
7
Battle Ropes
5
45 secs
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 mins
-
2
Bike
1
15 mins
-
3
2km Row
1
-
4
Plank
2
90 secs
-
5
Side Plank
2
45 secs
-
6
Russian Twist
2
40 reps
-
7
Oblique Crunch
2
30 reps
-
8
Lying Leg Raise
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 6
2
Pull-Up (Bodyweight)
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
30 reps
RPE 6
4
Burpee
1
20 reps
RPE 6
5
Power Jerk
1
15 reps
RPE 6
6
Kettlebell Swing
1
20 reps
RPE 6
7
Walk
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Chest Fly (Machine)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
3
Push Up
3
20 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Back Extension (Weighted)
3
12-15 reps
-
8
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 6
2
Pull-Up (Bodyweight)
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
30 reps
RPE 6
4
Burpee
1
20 reps
RPE 6
5
Power Jerk
1
15 reps
RPE 6
6
Kettlebell Swing
1
20 reps
RPE 6
7
Walk
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Chest Fly (Machine)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
3
Push Up
3
20 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Back Extension (Weighted)
3
12-15 reps
-
8
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 6
2
Pull-Up (Bodyweight)
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
30 reps
RPE 6
4
Burpee
1
20 reps
RPE 6
5
Power Jerk
1
15 reps
RPE 6
6
Kettlebell Swing
1
20 reps
RPE 6
7
Walk
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Chest Fly (Machine)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
3
Push Up
3
20 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Back Extension (Weighted)
3
12-15 reps
-
8
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
1
30 reps
RPE 6
2
Pull-Up (Bodyweight)
1
10 reps
RPE 6
3
Squat (Bodyweight)
1
30 reps
RPE 6
4
Burpee
1
20 reps
RPE 6
5
Power Jerk
1
15 reps
RPE 6
6
Kettlebell Swing
1
20 reps
RPE 6
7
Walk
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
RPE 10
2
Chest Fly (Machine)
2
1
10-12 reps
8-10 reps
RPE 9
RPE 9
3
Push Up
3
20 reps
-
4
Seated Shoulder Press (Dumbbell)
2
1
10-12 reps
8-10 reps
RPE 8
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
6
Barbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
7
Back Extension (Weighted)
3
12-15 reps
-
8
Walk
1
15 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
85%
85%
85%
40%
2
Chest Fly (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
@7.5
@7.5
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
80%
80%
80%
40%
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
@10
@9.5
@9
@8.5
5
Single Arm Tricep Extension (Cable)
3 Sets
20 Reps
-
6
Plank
2 Sets
90 secs
-
7
Side Plank
2 Sets
45 secs
-
8
Decline Crunch
2 Sets
25 Reps
-
9
Run
1 Set
1 Set
10 mins
5 mins
@7
@6
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Barbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
@10
@10
3
Lat Pulldown
1 Set
2 Sets
12 Reps
10 Reps
70%
70%
4
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
-
5
Face Pull
2 Sets
60%
6
Reverse Pec Deck
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
7
Bicep Curl (Cable)
3 Sets
15 Reps
@7.5
8
Bike
1 Set
15 mins
@7.5
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
@9
@9
@9
2
Hack Squat
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@9
@9
@9
3
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@7
@7
@7
4
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
60%
60%
60%
5
Lying Leg Raise
2 Sets
25 Reps
@7
6
Mountain Climber
2 Sets
40 Reps
@7
7
Abs Crunch (Bodyweight)
2 Sets
30 Reps
@7
8
Walk
1 Set
15 mins
@7
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
80%
70%
70%
2
One Arm Lateral Raise (Cable)
2 Sets
@10
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
60%
60%
60%
4
Chin-Up (Bodyweight)
2 Sets
@10
5
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@8
@8
6
Dip (Bodyweight)
3 Sets
@10
7
Battle Ropes
5 Sets
45 secs
@10
Day 5
1
Push Up
1 Set
30 Reps
@6
2
Pull-Up (Bodyweight)
1 Set
10 Reps
@6
3
Squat (Bodyweight)
1 Set
30 Reps
@6
4
Burpee
1 Set
20 Reps
@6
5
Power Jerk
1 Set
15 Reps
@6
6
Kettlebell Swing
1 Set
20 Reps
@6
7
Walk
1 Set
10 mins
@6