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BoostcampPNG

TCSK 4 day Upper/Lower

by Zach D.

Program Description

Workout and build good base strength. Designed for use at the TCSK gym.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 13, 2025 07:45
  • Last Edited
    Feb 13, 2025 07:46
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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
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-12 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8
4
Seated Row (Cable)
3
8-12 reps
RPE 8
5A
Bicep Curl (Cable)
3
12-15 reps
RPE 8
5B
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 8
2
Leg Extension
3
8-12 reps
RPE 8
3
Seated Calf Raise
3
12-15 reps
RPE 8
4
Goblet Squat
3
8-12 reps
RPE 8
5
Lunge (Dumbbell)
6
6-8 reps
RPE 8
6
Reverse Abs Crunch (Bodyweight)
3
8-12 reps
RPE 8
7
Plank
3
1-2 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
One Arm Bent Over Row
6
5-10 reps
RPE 8
4
Front Raise
3
8-12 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Shrug (Dumbbell)
3
12-15 reps
RPE 8
7
Chest Fly (Cable)
3
8-12 reps
RPE 8
8
Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
5-10 reps
RPE 8
2
Leg Press
3
12-15 reps
RPE 8
3
Decline Crunch
3
10-25 reps
RPE 8
4
Leg Extension
3
12-15 reps
RPE 8
5
Oblique Twist Cable
6
8-12 reps
RPE 8
6
Standing Calf Raise
3
12-15 reps
RPE 8
7
Walking Lunge (Dumbbell)
6
6-8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8
5A
Bicep Curl (Cable)
3 Sets
12-15 Reps
@8
5B
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@8
7
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
Day 2
1
Leg Press
3 Sets
8-12 Reps
@8
2
Leg Extension
3 Sets
8-12 Reps
@8
3
Seated Calf Raise
3 Sets
12-15 Reps
@8
4
Goblet Squat
3 Sets
8-12 Reps
@8
5
Lunge (Dumbbell)
6 Sets
6-8 Reps
@8
6
Reverse Abs Crunch (Bodyweight)
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1-2 mins
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
One Arm Bent Over Row
6 Sets
5-10 Reps
@8
4
Front Raise
3 Sets
8-12 Reps
@8
5
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
@8
6
Shrug (Dumbbell)
3 Sets
12-15 Reps
@8
7
Chest Fly (Cable)
3 Sets
8-12 Reps
@8
8
Push Up
3 Sets
AMRAP
-
Day 4
1
Trap Bar Deadlift
3 Sets
5-10 Reps
@8
2
Leg Press
3 Sets
12-15 Reps
@8
3
Decline Crunch
3 Sets
10-25 Reps
@8
4
Leg Extension
3 Sets
12-15 Reps
@8
5
Oblique Twist Cable
6 Sets
8-12 Reps
@8
6
Standing Calf Raise
3 Sets
12-15 Reps
@8
7
Walking Lunge (Dumbbell)
6 Sets
6-8 Reps
@8