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BoostcampPNG

Resurrect v2

by Sanskar Kaushik

Program Description

This programs is an improvement on my first program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 24, 2025 09:01
  • Last Edited
    Feb 24, 2025 09:34
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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
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Chin-Up (Weighted)
1
1
2
6-8 reps
-1 reps
6-8 reps
RPE 6.5
RPE 9.5
RPE 8
3
Lat Pulldown
1
2
2
12 reps
8 reps
20 reps
RPE 6
RPE 8.5
RPE 6
4
Chest Supported Row (Machine)
1
2
1
12 reps
8 reps
20 reps
RPE 6
RPE 8
RPE 6
5
T-Bar Row
1
2
12 reps
8 reps
RPE 6
RPE 8
6
Pullover (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
50 reps
-
2
Overhead Press (Barbell)
1
1
1
8 reps
8 reps
5 reps
RPE 6
RPE 7
RPE 8
3
Bayesian Curl
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Tricep Pushdown (Cable)
1
2
12 reps
10 reps
RPE 6
RPE 8
5
Bicep Curl (EZ Bar)
2
1
10 reps
6 reps
RPE 7
RPE 9
6
Overhead Extension (Dumbbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
7
Landmine Twist
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Romanian Deadlift (Dumbbell)
1
3
12 reps
10 reps
RPE 6
RPE 8
3
Leg Extension
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Hamstring Curl
1
1
3
12 reps
10 reps
20 reps
RPE 6
RPE 8
RPE 6
5
Neck Curl
1
1
15 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
12 reps
10 reps
RPE 6
RPE 8
2
Lateral Raise (Dumbbell)
1
2
15 reps
12 reps
RPE 6
RPE 8
3
Rear Delt Fly (Cable)
3
20 reps
RPE 8
4
Lu Raise
3
12 reps
RPE 8
5
Upright Row (Barbell)
3
12 reps
RPE 6
6
Side Crunch (Cable)
3
20 reps
-
7
Cable Crunch
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
2
12 reps
10 reps
RPE 6
RPE 8
2
Dip (Weighted)
1
2
6 reps
6 reps
RPE 6
RPE 8
3
Push Up
1
2
15 reps
10 reps
-
-
4
Chest Fly (Cable)
1
2
20 reps
15 reps
RPE 6
RPE 8
5
Bench Press (Barbell)
1
2
10 reps
5 reps
RPE 6
RPE 8
6
Decline Crunch
3
15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Standing Calf Raise
2 Sets
50 Reps
-
2
Chin-Up (Weighted)
1 Set
1 Set
2 Sets
6-8 Reps
-1 Reps
6-8 Reps
@6.5
@9.5
@8
3
Lat Pulldown
1 Set
2 Sets
2 Sets
12 Reps
8 Reps
20 Reps
@6
@8.5
@6
4
Chest Supported Row (Machine)
1 Set
2 Sets
1 Set
12 Reps
8 Reps
20 Reps
@6
@8
@6
5
T-Bar Row
1 Set
2 Sets
12 Reps
8 Reps
@6
@8
6
Pullover (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@6
@8
Day 2
1
Standing Calf Raise
2 Sets
50 Reps
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
@6
@7
@8
3
Bayesian Curl
1 Set
3 Sets
15 Reps
10 Reps
@6
@8
4
Tricep Pushdown (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
10 Reps
6 Reps
@7
@9
6
Overhead Extension (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
7
Landmine Twist
2 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
2
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
3
Leg Extension
1 Set
3 Sets
15 Reps
10 Reps
@6
@8
4
Hamstring Curl
1 Set
1 Set
3 Sets
12 Reps
10 Reps
20 Reps
@6
@8
@6
5
Neck Curl
1 Set
1 Set
15 Reps
10 Reps
-
-
Day 4
1
Shoulder Press (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@6
@8
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@6
@8
3
Rear Delt Fly (Cable)
3 Sets
20 Reps
@8
4
Lu Raise
3 Sets
12 Reps
@8
5
Upright Row (Barbell)
3 Sets
12 Reps
@6
6
Side Crunch (Cable)
3 Sets
20 Reps
-
7
Cable Crunch
3 Sets
20 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
12 Reps
10 Reps
@6
@8
2
Dip (Weighted)
1 Set
2 Sets
6 Reps
6 Reps
@6
@8
3
Push Up
1 Set
2 Sets
15 Reps
10 Reps
-
-
4
Chest Fly (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@6
@8
5
Bench Press (Barbell)
1 Set
2 Sets
10 Reps
5 Reps
@6
@8
6
Decline Crunch
3 Sets
15 Reps
-