logo
BoostcampPNG

Volumize V12: Pyramids & Reverse Pyramids

by Michael A.
17 athletes joined

Program Description

The Volumize V12 program is a 12-week workout plan designed to help you build muscle and get stronger. It uses different training techniques to keep your workouts effective and challenging. No matter your fitness level, this program will help you break through plateaus and achieve your fitness goals. Here’s how it works: Phase 1: Volume Training (Weeks 1-4) • Goal: Build muscle endurance and volume • Focus on high-rep workouts to increase muscle stamina and size. Phase 2: Pyramid Training (Weeks 5-8) • Goal: Increase strength • Gradually increase the weight with each set to build strength progressively. Phase 3: Reverse Pyramid Training (Weeks 9-12) • Goal: Maximize strength gains and enhance muscle definition • Start with heavy weights and decrease the weight as you do more reps to boost strength and define muscles. Whether you’re just starting out or have been working out for years, the Volumize V12 program will guide you through a structured plan to transform your body and reach new fitness heights.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 01, 2024 03:10
  • Last Edited
    Sep 30, 2024 12:42
BlogBannerPC
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
BlogBannerPC
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
Squat (Barbell)
4
15 reps
RPE 8-9
2
Lying Leg Curl
4
15 reps
RPE 8
3
Leg Press
4
15 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
4
15 reps
RPE 7.5
5
Seated Calf Raise
4
15-20 reps
RPE 8-9
6
Bench Press (Barbell)
4
15 reps
RPE 8-9
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 8-9
2
Lying Leg Curl
4
15 reps
RPE 8
3
Leg Press
4
15 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
4
15 reps
RPE 7.5
5
Seated Calf Raise
4
15-20 reps
RPE 8-9
6
Bench Press (Barbell)
4
15 reps
RPE 8-9
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 8-9
2
Lying Leg Curl
4
15 reps
RPE 8
3
Leg Press
4
15 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
4
15 reps
RPE 7.5
5
Seated Calf Raise
4
15-20 reps
RPE 8-9
6
Bench Press (Barbell)
4
15 reps
RPE 8-9
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 8-9
2
Lying Leg Curl
4
15 reps
RPE 8
3
Leg Press
4
15 reps
RPE 8-9
4
Walking Lunge (Dumbbell)
4
15 reps
RPE 7.5
5
Seated Calf Raise
4
15-20 reps
RPE 8-9
6
Bench Press (Barbell)
4
15 reps
RPE 8-9
7
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lunge (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
5
Seated Calf Raise
1
1
1
1
1
20 reps
18 reps
15 reps
12 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lunge (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
5
Seated Calf Raise
1
1
1
1
1
20 reps
18 reps
15 reps
12 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lunge (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
5
Seated Calf Raise
1
1
1
1
1
20 reps
18 reps
15 reps
12 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
15 reps
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Leg Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lunge (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
5
Seated Calf Raise
1
1
1
1
1
20 reps
18 reps
15 reps
12 reps
10 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
-
-
-
-
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
8 reps
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Leg Press
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lunge (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
5
Seated Calf Raise
1
1
1
1
1
10 reps
12 reps
15 reps
18 reps
20 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
8 reps
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Leg Press
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lunge (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
5
Seated Calf Raise
1
1
1
1
1
10 reps
12 reps
15 reps
18 reps
20 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
8 reps
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Leg Press
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lunge (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
5
Seated Calf Raise
1
1
1
1
1
10 reps
12 reps
15 reps
18 reps
20 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
6 reps
8 reps
10 reps
12 reps
15 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lying Leg Curl
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Leg Press
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lunge (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
RPE 7.5-8
5
Seated Calf Raise
1
1
1
1
1
10 reps
12 reps
15 reps
18 reps
20 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Bench Press (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Abs Crunch (Bodyweight)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-9
3
Bent Over Row (Barbell)
4
12 reps
RPE 8-9
4
Lat Pulldown
4
12 reps
RPE 8-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 8-9
6
Face Pull
4
12 reps
RPE 8
7
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-9
3
Bent Over Row (Barbell)
4
12 reps
RPE 8-9
4
Lat Pulldown
4
12 reps
RPE 8-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 8-9
6
Face Pull
4
12 reps
RPE 8
7
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-9
3
Bent Over Row (Barbell)
4
12 reps
RPE 8-9
4
Lat Pulldown
4
12 reps
RPE 8-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 8-9
6
Face Pull
4
12 reps
RPE 8
7
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
12 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
15 reps
RPE 8-9
3
Bent Over Row (Barbell)
4
12 reps
RPE 8-9
4
Lat Pulldown
4
12 reps
RPE 8-9
5
Bicep Curl (Barbell)
4
12 reps
RPE 8-9
6
Face Pull
4
12 reps
RPE 8
7
Cardio
1
20 mins
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Cardio
1
20-25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Cardio
1
20-25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Cardio
1
20-25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Bicep Curl (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Face Pull
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Cardio
1
20-25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Bicep Curl (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Face Pull
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Cardio
1
20-25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Bicep Curl (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Face Pull
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Cardio
1
20-25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Bicep Curl (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Face Pull
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Cardio
1
20-25 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Incline Bench Press (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bent Over Row (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Bicep Curl (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Face Pull
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
7
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8-8.5
2
Glute Bridge (Barbell)
4
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8-9
4
Leg Extension
4
15 reps
RPE 7.5
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Push Up
4
15-20 reps
-
7
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8-8.5
2
Glute Bridge (Barbell)
4
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8-9
4
Leg Extension
4
15 reps
RPE 7.5
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Push Up
4
15-20 reps
-
7
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8-8.5
2
Glute Bridge (Barbell)
4
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8-9
4
Leg Extension
4
15 reps
RPE 7.5
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Push Up
4
15-20 reps
-
7
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
12 reps
RPE 8-8.5
2
Glute Bridge (Barbell)
4
15 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 8-9
4
Leg Extension
4
15 reps
RPE 7.5
5
Seated Calf Raise
4
20 reps
RPE 8.5
6
Push Up
4
15-20 reps
-
7
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Glute Bridge (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Seated Calf Raise
1
1
1
1
20 reps
18 reps
15 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Glute Bridge (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Seated Calf Raise
1
1
1
1
20 reps
18 reps
15 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Glute Bridge (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Seated Calf Raise
1
1
1
1
20 reps
18 reps
15 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Glute Bridge (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Seated Calf Raise
1
1
1
1
20 reps
18 reps
15 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Glute Bridge (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Seated Calf Raise
1
1
2
1
10 reps
12 reps
15 reps
20 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Glute Bridge (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Seated Calf Raise
1
1
2
1
10 reps
12 reps
15 reps
20 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Glute Bridge (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Seated Calf Raise
1
1
2
1
10 reps
12 reps
15 reps
20 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Glute Bridge (Barbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Bulgarian Split Squat (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Leg Extension
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Seated Calf Raise
1
1
2
1
10 reps
12 reps
15 reps
20 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8-9
3
Front Raise
1
3
12 reps
12 reps
RPE 8-8
RPE 8-9
4
Seated Dip (Machine)
4
12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8-9
3
Front Raise
1
3
12 reps
12 reps
RPE 8-8
RPE 8-9
4
Seated Dip (Machine)
4
12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8-9
3
Front Raise
1
3
12 reps
12 reps
RPE 8-8
RPE 8-9
4
Seated Dip (Machine)
4
12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8-9
3
Front Raise
1
3
12 reps
12 reps
RPE 8-8
RPE 8-9
4
Seated Dip (Machine)
4
12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
12 reps
RPE 8-9
6
Cardio
1
20-25 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Front Raise
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Seated Dip (Machine)
4
12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7-8
6
Cardio
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Front Raise
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Seated Dip (Machine)
4
12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7-8
6
Cardio
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Front Raise
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Seated Dip (Machine)
4
12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7-8
6
Cardio
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
12 reps
10 reps
8 reps
6 reps
4 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Front Raise
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Seated Dip (Machine)
4
12 reps
RPE 8-9
5
Tricep Pushdown (Cable)
4
12 reps
RPE 7-8
6
Cardio
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Front Raise
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Seated Dip (Machine)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Tricep Pushdown (Cable)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
6
Cardio
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Front Raise
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Seated Dip (Machine)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Tricep Pushdown (Cable)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
6
Cardio
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Front Raise
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Seated Dip (Machine)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Tricep Pushdown (Cable)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
6
Cardio
1
20-25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
1
1
4 reps
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
2
Lateral Raise (Dumbbell)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
3
Front Raise
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
4
Seated Dip (Machine)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 8-9
RPE 8-9
RPE 8-9
RPE 8-9
5
Tricep Pushdown (Cable)
1
1
1
1
6 reps
8 reps
10 reps
12 reps
RPE 7-8
RPE 7-8
RPE 7-8
RPE 7-8
6
Cardio
1
20-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Battle Ropes
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Goblet Squat
4
15 reps
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Battle Ropes
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Goblet Squat
4
15 reps
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Battle Ropes
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Goblet Squat
4
15 reps
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Battle Ropes
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Goblet Squat
4
15 reps
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Battle Ropes
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Goblet Squat
4
15 reps
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Battle Ropes
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Goblet Squat
4
15 reps
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Battle Ropes
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Goblet Squat
4
15 reps
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
4
20 reps
-
2
Battle Ropes
4
1 mins
-
3
Med Ball Slam
4
15 reps
-
4
Goblet Squat
4
15 reps
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
20 reps
18 reps
15 reps
12 reps
-
-
-
-
2
Battle Ropes
1
1
1
1
1 mins
1.5 mins
2 mins
2.5 mins
-
-
-
-
3
Med Ball Slam
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Goblet Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
20 reps
18 reps
15 reps
12 reps
-
-
-
-
2
Battle Ropes
1
1
1
1
1 mins
1.5 mins
2 mins
2.5 mins
-
-
-
-
3
Med Ball Slam
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Goblet Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
20 reps
18 reps
15 reps
12 reps
-
-
-
-
2
Battle Ropes
1
1
1
1
1 mins
1.5 mins
2 mins
2.5 mins
-
-
-
-
3
Med Ball Slam
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Goblet Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
1
1
1
1
20 reps
18 reps
15 reps
12 reps
-
-
-
-
2
Battle Ropes
1
1
1
1
1 mins
1.5 mins
2 mins
2.5 mins
-
-
-
-
3
Med Ball Slam
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
4
Goblet Squat
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Push Up
4
12-15 reps
-
6
Sit Up
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 4
1
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@8-9
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@8-9
3
Front Raise
1 Set
3 Sets
12 Reps
12 Reps
@8-8
@8-9
4
Seated Dip (Machine)
4 Sets
12 Reps
@8-9
5
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8-9
6
Cardio
1 Set
20-25 mins
-
Day 5
1
Kettlebell Swing
4 Sets
20 Reps
-
2
Battle Ropes
4 Sets
1 mins
-
3
Med Ball Slam
4 Sets
15 Reps
-
4
Goblet Squat
4 Sets
15 Reps
-
5
Push Up
4 Sets
12-15 Reps
-
6
Sit Up
3 Sets
15 Reps
-
Day 2
1
Pull-Up (Assisted)
4 Sets
12 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
15 Reps
@8-9
3
Bent Over Row (Barbell)
4 Sets
12 Reps
@8-9
4
Lat Pulldown
4 Sets
12 Reps
@8-9
5
Bicep Curl (Barbell)
4 Sets
12 Reps
@8-9
6
Face Pull
4 Sets
12 Reps
@8
7
Cardio
1 Set
20 mins
@7.5
Day 3
1
Deadlift (Barbell)
4 Sets
12 Reps
@8-8.5
2
Glute Bridge (Barbell)
4 Sets
15 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
4 Sets
12 Reps
@8-9
4
Leg Extension
4 Sets
15 Reps
@7.5
5
Seated Calf Raise
4 Sets
20 Reps
@8.5
6
Push Up
4 Sets
15-20 Reps
-
7
Cardio
1 Set
20-25 mins
-
Day 1
1
Squat (Barbell)
4 Sets
15 Reps
@8-9
2
Lying Leg Curl
4 Sets
15 Reps
@8
3
Leg Press
4 Sets
15 Reps
@8-9
4
Walking Lunge (Dumbbell)
4 Sets
15 Reps
@7.5
5
Seated Calf Raise
4 Sets
15-20 Reps
@8-9
6
Bench Press (Barbell)
4 Sets
15 Reps
@8-9
7
Plank
3 Sets
1 mins
-