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Gaining at minimum dose

by Ahmed Ashor
1 athletes joined

Program Description

To lose fat while gaining muscle and all at minimum dose.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 26, 2025 01:31
  • Last Edited
    Jan 26, 2025 02:05
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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
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
2 Sets
8 Reps
@9.5
2
Pendlay Row
2 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@9.5
4
Chest Fly (Machine)
2 Sets
8 Reps
@9
5
Squat (Smith Machine)
2 Sets
8 Reps
@9
6
Romanian Deadlift (Barbell)
1 Set
8 Reps
@10
7
Leg Press (45 Degrees)
1 Set
8 Reps
@10
8
Lateral Raise (Cable)
2 Sets
8 Reps
@9.5
9
Lying Reverse Fly
1 Set
8 Reps
@10
10
Shoulder Press (Machine)
1 Set
8 Reps
@10
11
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@9.5
12
Preacher Curl (Dumbbell)
1 Set
10 Reps
@9.5
13
Run
1 Set
20 mins
@10
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@9.5
2
Dip (Bodyweight)
2 Sets
8 Reps
@9.5
3
Lat Pulldown (Single Arm)
2 Sets
8 Reps
@9.5
4
Single Arm Iso Row
2 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Cable)
1 Set
10 Reps
@9.5
7
Shoulder Press (Machine)
1 Set
10 Reps
@9.5
8
Squat (Smith Machine)
2 Sets
10 Reps
@9.5
9
Leg Extension
1 Set
@9.5
10
Leg Curl
1 Set
@9.5
11
Incline Curl (Dumbbell)
1 Set
8 Reps
@9.5
12
Tricep Rope Push Down (Cable)
1 Set
8 Reps
@9.5
13
Run
1 Set
20 mins
@9.5
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@9.5
2
Skull Crusher
2 Sets
10 Reps
@9.5
3
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@9
4
Rear Delt Fly (Dumbbell)
1 Set
10-20 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@9.5
6
Forearm Curl
2 Sets
10 Reps
@9.5
7A
Neck Extension
2 Sets
10-20 Reps
@9.5
7B
Neck Curl
2 Sets
10-20 Reps
@9.5
8
Plank
1 Set
2 mins
-