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BoostcampPNG

NRG training

by Nick Bhatnagar
1 athletes joined

Program Description

Intermediate to advance lifters who are looking for a change with great gains. Note: Rest should not be more than 2 min on single exercise and no more than 1 min for superset. Tempo: 1-2-1

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2025 06:18
  • Last Edited
    Jan 17, 2025 01:22
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
1B
Neck Extension
3 Sets
12 Reps
@8
2
Pull-Up (Weighted)
3 Sets
10 Reps
@8
3
JM Press
3 Sets
12 Reps
@8
4A
Upright Row (Barbell)
3 Sets
12 Reps
@8
4B
Wrist Curls
3 Sets
12 Reps
@8
5
Hack Squat
3 Sets
15 Reps
@8
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
15 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3A
Face Pull
3 Sets
15 Reps
@8
3B
Face Away Cable Curl
3 Sets
15 Reps
@8
4A
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
4B
Neck Flexion
3 Sets
15 Reps
@8
5
Chest Press (Machine)
3 Sets
15 Reps
@8
Day 3
1A
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
1B
Side Crunch (Cable)
3 Sets
15 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3A
Lying Leg Curl
3 Sets
15 Reps
@8
3B
Calf Raise (Leg Press)
3 Sets
15 Reps
@8
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
Day 4
1
Rear Delt Row
3 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
15 Reps
@8
2B
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Seated Row (Machine)
3 Sets
12 Reps
@8
5A
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Lat Prayer
3 Sets
12 Reps
@8
4
Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
12 Reps
@8