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Konjina

by Petar D.

Program Description

The purpose of this program is to build so much muscle that people start mistaking you for a horse. Hence the name "Konjina" which, translated from Serbian, means a big horse.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 26, 2024 06:07
  • Last Edited
    Jan 20, 2025 09:56
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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
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
15-20 Reps
@10
6
Chest Press (Machine)
3 Sets
8-12 Reps
@10
7
Deficit Push Up
2 Sets
AMRAP
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
3
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
12-15 Reps
@10
6
JM Press (Smith Machine)
3 Sets
6-10 Reps
@9
7
Inverted Row
2 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3
Hamstring Curl
3 Sets
8-12 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
5
Reverse Pec Deck
3 Sets
12-15 Reps
@10
6
JM Press (Smith Machine)
3 Sets
6-10 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Overhead Press (Machine)
3 Sets
15-20 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@10
7
Deficit Push Up
2 Sets
AMRAP
-
Day 6
1
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
3
Single-Leg Leg Curl
3 Sets
12-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
12-15 Reps
@10
6
JM Press (Smith Machine)
3 Sets
6-10 Reps
@9
7
Inverted Row
2 Sets
AMRAP
-