Program Description
This is my baseline workout program to asses changes in my body and strength.
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout50 minutes
- CreatedJul 22, 2024 03:12
- Last EditedSep 16, 2024 02:00
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9-10
6A
Skull Crusher (Barbell)
2
12-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9-10
6A
Skull Crusher (Barbell)
2
12-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9-10
6A
Skull Crusher (Barbell)
2
12-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9-10
6A
Skull Crusher (Barbell)
2
12-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Press (Machine)
3
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Press (Machine)
3
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Press (Machine)
3
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Press (Machine)
3
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
1
10-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
1
10-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
1
10-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
1
10-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4A
Standing Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4A
Standing Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4A
Standing Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4A
Standing Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Lat Pulldown2 Sets
10-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)2 Sets
10-12 Reps
@9
4
Seated Row (Cable)3 Sets
10-12 Reps
@9-10
6A
Skull Crusher (Barbell)2 Sets
12-15 Reps
@10
6B
Bicep Curl (EZ Bar)2 Sets
12-15 Reps
@10
Day 2
1
Hack Squat1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Seated Hamstring Curl3 Sets
10-12 Reps
@10
3A
Standing Calf Raise2 Sets
10-12 Reps
@9-10
3B
Hanging Leg Raise2 Sets
10-12 Reps
@9-10
Day 4
1
Lying Pullover (Cable)1 Set
10-12 Reps
@7-8
2
Pull-Up (Weighted)3 Sets
6-8 Reps
@9-10
3
Pendlay Row2 Sets
8-10 Reps
@9-10
4
Incline Curl (Dumbbell)2 Sets
12-15 Reps
@10
5
Face Pull3 Sets
10-12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)2 Sets
10-12 Reps
@8-9
2
Leg Press3 Sets
10-12 Reps
@8-9
3
Leg Extension3 Sets
10-12 Reps
@9-10
4A
Standing Calf Raise2 Sets
12-15 Reps
@10
4B
Cable Crunch2 Sets
12-15 Reps
@10
Day 3
1
Shoulder Press (Machine)3 Sets
8-10 Reps
@9-10
2
Chest Press (Machine)3 Sets
10-12 Reps
@9-10
3
Tricep Pushdown (Cable)3 Sets
12-15 Reps
@10
4
Push Up1 Set
AMRAP
@10
5
Lateral Raise (Dumbbell)2 Sets
12-15 Reps
@10