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by Enutta
4 athletes joined

Program Description

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Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 30, 2024 11:54
  • Last Edited
    Nov 02, 2024 05:31
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1A
Abs Crunch (Weighted)
2 Sets
8-16 Reps
@8
1B
Goblet Squat
2 Sets
6-12 Reps
@8
2A
Bench Press (Barbell)
2 Sets
5-10 Reps
@8
2B
Powell Raise
2 Sets
6-12 Reps
@8
3A
Lying Leg Curl
2 Sets
6-12 Reps
@8
3B
Standing Calf Raise
2 Sets
8-16 Reps
@8
4A
Tricep Extension (Cable)
2 Sets
8-14 Reps
@8
4B
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@8
5A
Seated Row (Cable)
2 Sets
6-12 Reps
@8
5B
Reverse Wrist Curl (Dumbbell)
2 Sets
8-14 Reps
@8
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
1B
Leg Extension
2 Sets
6-12 Reps
@8
2A
Incline Fly Press (Dumbbell)
2 Sets
6-12 Reps
@8
2B
Pullover (Dumbbell)
2 Sets
8-14 Reps
@8
3A
Russian Twist (Dumbbell)
2 Sets
8-14 Reps
@8
3B
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@8
4A
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@8
4B
Pinwheel Curl
2 Sets
6-12 Reps
@8
5A
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
5B
Seated Calf Raise
2 Sets
8-16 Reps
@8
Day 3
1A
Overhead Press (Barbell)
2 Sets
5-10 Reps
@8
1B
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
2A
Goblet Squat
2 Sets
6-12 Reps
@8
2B
Abs Crunch (Weighted)
2 Sets
8-16 Reps
@8
3A
One Arm Bent Over Row
2 Sets
6-12 Reps
@8
3B
Lateral Raise (Cable)
2 Sets
6-12 Reps
@8
4A
Lying Leg Curl
2 Sets
6-12 Reps
@8
4B
Standing Calf Raise
2 Sets
8-14 Reps
@8
5A
Tricep Extension (Cable)
2 Sets
8-14 Reps
@8
5B
Negative Pull Up
2 Sets
6-12 Reps
@8