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Hybrid program (2024)

by Giovanni_168021
5.0
(1 rating)

Program Description

Hybrid training program with 3 days in the gym (full body / upper / lower + extra), 2 days running training and 2 days of rest (walking). Extra abs work on the easy running days or rest days. Reps can be scaled up or down according to volume. Run training details not included, but one day is easy run and one day is hard run training (intervals, long run, sprints, etc.)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 20, 2024 07:44
  • Last Edited
    Oct 06, 2024 07:42
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8
7
Dumbbell Row
3
10-12 reps
RPE 8
8
Shrug (Barbell)
3
12-15 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
6
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8
7
Shrug (Barbell)
3
12-15 reps
RPE 8
8
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Overhead Press (Barbell)
3
10-12 reps
RPE 8
6
Dumbbell Row
3
12-15 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Overhead Press (Barbell)
3
10-12 reps
RPE 8
6
Dumbbell Row
3
12-15 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Overhead Press (Barbell)
3
10-12 reps
RPE 8
6
Dumbbell Row
3
12-15 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Overhead Press (Barbell)
3
10-12 reps
RPE 8
6
Dumbbell Row
3
12-15 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Overhead Press (Barbell)
3
10-12 reps
RPE 8
6
Dumbbell Row
3
12-15 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Overhead Press (Barbell)
3
10-12 reps
RPE 8
6
Dumbbell Row
3
12-15 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Overhead Press (Barbell)
3
10-12 reps
RPE 8
6
Dumbbell Row
3
12-15 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
RPE 8
2
Pull-Up (Assisted)
3
10-12 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
4
Back Extension (Weighted)
3
10-12 reps
RPE 8
5
Overhead Press (Barbell)
3
10-12 reps
RPE 8
6
Dumbbell Row
3
12-15 reps
RPE 8
7
Single Arm Overhead Tricep Extension
3
10-12 reps
RPE 8
8
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
2
Plank
3
1 reps
-
3
Side Bend (Dumbbell)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sprint
1
1 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Arnold Press
3
10-12 reps
RPE 8
6
Shrug (Barbell)
3
12-15 reps
RPE 8
7
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
8
Upright Row (Barbell)
3
12-15 reps
RPE 8
9
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Arnold Press
3
10-12 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
3
12-15 reps
RPE 8
8
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Arnold Press
3
10-12 reps
RPE 8
6
Shrug (Barbell)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Arnold Press
3
10-12 reps
RPE 8
6
Shrug (Barbell)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Arnold Press
3
10-12 reps
RPE 8
6
Shrug (Barbell)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Arnold Press
3
10-12 reps
RPE 8
6
Shrug (Barbell)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Arnold Press
3
10-12 reps
RPE 8
6
Shrug (Barbell)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Arnold Press
3
10-12 reps
RPE 8
6
Shrug (Barbell)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Arnold Press
3
10-12 reps
RPE 8
6
Shrug (Barbell)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Ab Wheel
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
2
Lat Pulldown (Close Grip)
4
8-10 reps
RPE 8
3
Pec Fly (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Arnold Press
3
10-12 reps
RPE 8
6
Shrug (Barbell)
3
12-15 reps
RPE 8
7
Upright Row (Barbell)
3
12-15 reps
RPE 8
8
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
9
Ab Wheel
3
12-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 8
2
Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 8
2
Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 8
2
Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 8
2
Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 8
2
Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 8
2
Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 8
2
Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 8
2
Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 8
2
Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10-12 reps
RPE 8
2
Deadlift (Barbell)
2
6-8 reps
RPE 8
3
Face Pull
3
12-15 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
3
12-15 reps
RPE 8
8
Reverse Bicep Curl (Dumbbell)
2
10-12 reps
RPE 8
9
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Run
1 Set
1 Reps
-
2
Plank
3 Sets
1 Reps
-
3
Side Bend (Dumbbell)
3 Sets
12-15 Reps
@8
Day 2
1
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8
2
Pull-Up (Assisted)
3 Sets
10-12 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
4
Back Extension (Weighted)
3 Sets
10-12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
6
Single Arm Overhead Tricep Extension
3 Sets
10-12 Reps
@8
7
Dumbbell Row
3 Sets
10-12 Reps
@8
8
Shrug (Barbell)
3 Sets
12-15 Reps
@8
9
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
Day 3
1
Walk
1 Set
1 Reps
-
2
Plank
3 Sets
1 Reps
-
3
Side Bend (Dumbbell)
3 Sets
12-15 Reps
@8
Day 4
1
Sprint
1 Set
1 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
2
Lat Pulldown (Close Grip)
4 Sets
8-10 Reps
@8
3
Pec Fly (Dumbbell)
3 Sets
10-12 Reps
@8
4
Seated Row (Cable)
3 Sets
10-12 Reps
@8
5
Arnold Press
3 Sets
10-12 Reps
@8
6
Shrug (Barbell)
3 Sets
12-15 Reps
@8
7
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@8
8
Upright Row (Barbell)
3 Sets
12-15 Reps
@8
9
Ab Wheel
3 Sets
12-15 Reps
@8
Day 6
1
Walk
1 Set
1 Reps
-
Day 7
1
Squat (Barbell)
3 Sets
10-12 Reps
@8
2
Deadlift (Barbell)
2 Sets
6-8 Reps
@8
3
Face Pull
3 Sets
12-15 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
10-12 Reps
@8
5
Leg Extension
3 Sets
12-15 Reps
@8
6
Leg Curl
3 Sets
12-15 Reps
@8
7
Standing Calf Raise
3 Sets
12-15 Reps
@8
8
Reverse Bicep Curl (Dumbbell)
2 Sets
10-12 Reps
@8