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Charlie’s Essentials Program V1.0

by CharlesG_aining
3 athletes joined

Program Description

This program is for any skill level. The focus is on short and intense workouts around 50 minutes in duration.

Program Overview

  • Level
    Beginner, Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 29, 2024 04:19
  • Last Edited
    Oct 01, 2024 10:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
1
8-10 reps
RPE 10
5
Overhead Extension (EZ Bar)
1
2
12-15 reps
2-5 reps
RPE 9.5
RPE 10
6
21s (EZ Bar)
1
21+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
8-10 reps
4-6 reps
8-10 reps
RPE 6
RPE 9
RPE 9.5
2
Hip Thrust (Barbell)
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
RPE 6
RPE 7
RPE 9.5
RPE 9.5
3
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
5
Leg Raise (Captain's Chair)
1
1
2
10-12 reps
10-12 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
1
1
1
8-10 reps
4-6 reps
4-6 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9.5
RPE 10
3
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
10-12 reps
RPE 10
2
Wide Grip Pull-Up
2
AMRAP
RPE 10
3
Pendlay Row
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 9.5
RPE 10
4
Bayesian Curl
1
12-15 reps
RPE 10
5
Face Pull
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
6
Hammer Curl
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 7
RPE 9
RPE 9.5
2
Leg Press (45 Degrees)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 6
RPE 9
RPE 9.5
3
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 10
5
Cable Crunch
1
1
1
12-15 reps
12-15 reps
2-4 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
4-6 Reps
4-6 Reps
8-10 Reps
8-10 Reps
@6
@7
@9
@9.5
@10
2
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@10
3
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
4
Push Up
1 Set
AMRAP
@10
5
Lateral Raise (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
4-6 Reps
8-10 Reps
@6
@9.5
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@6
@9.5
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@9
@10
4
Seated Row (Cable)
1 Set
8-10 Reps
@10
5
Overhead Extension (EZ Bar)
1 Set
2 Sets
12-15 Reps
2-5 Reps
@9.5
@10
6
21s (EZ Bar)
1 Set
21+ Reps
@10
Day 4
1
Lat Pulldown (Single Arm)
1 Set
10-12 Reps
@10
2
Wide Grip Pull-Up
2 Sets
AMRAP
@10
3
Pendlay Row
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@9.5
@10
4
Bayesian Curl
1 Set
12-15 Reps
@10
5
Face Pull
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
6
Hammer Curl
2 Sets
12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
10-12 Reps
@6
@7
@9
@9.5
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@6
@9
@9.5
3
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
4
Seated Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@10
5
Cable Crunch
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
2-4 Reps
@9
@9.5
@10
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
4-6 Reps
8-10 Reps
@6
@9
@9.5
2
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
4-6 Reps
4-6 Reps
8-10 Reps
@6
@7
@9.5
@9.5
3
Standing Calf Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
4
Single-Leg Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
5
Leg Raise (Captain's Chair)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
2-4 Reps
@9
@9.5
@10