logo
BoostcampPNG

The Bulkhead šŸ’€

by null
1 athletes joined

Program Description

Time Under Tension: ā€¢ Use controlled eccentrics (3-4 seconds) on isolation exercises. Rest Periods: ā€¢ Compounds: 90-120 seconds. ā€¢ Isolations: 60-90 seconds. Weight Milestones ā€¢ After 20-30 days of cutting: ā€¢ Goal Weight: 74-75 kg (leaner, defined look). ā€¢ During a light bulk: ā€¢ Target Weight Gain: ~0.25-0.5 kg per month. ā€¢ Example: 76 kg ā†’ 78-79 kg in 6 months.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 19, 2024 08:00
  • Last Edited
    Nov 21, 2024 10:52
BlogBannerPC
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
BlogBannerPC
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
15 reps
-
5
Tricep Rope Push Down (Cable)
3
15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
-
7
Stationary bike
1
1
30 secs
90 secs
RPE 10
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Straight Arm Pulldown
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl
3
15 reps
-
7
Cardio (LISS)
1
20-30 mins
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Press (45 Degrees)
3
12 reps
-
4
Walking Lunge (Dumbbell)
3
24 reps
-
5
Seated Hamstring Curl
3
15 reps
-
6
Standing Calf Raise
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
HIIT Circuit
1
30 mins
-
2
Stretching
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Single Arm Tricep Extension (Cable)
1
-
8
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Single Arm Tricep Extension (Cable)
1
-
8
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Single Arm Tricep Extension (Cable)
1
-
8
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Bench Press (Dumbbell)
3
10 reps
-
3
Seated Overhead Press (Barbell)
3
8 reps
-
4
Chest Fly (Cable)
3
15 reps
-
5
Bench Press (Close Grip)
3
10 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
1km Row
1
1
20 secs
40 secs
RPE 10
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
-
2
Pull-Up (Bodyweight)
3
-
3
Seated Row (Cable)
3
10 reps
-
4
Rear Delt Fly (Cable)
3
12-15 reps
-
5
Incline Curl (Dumbbell)
3
12 reps
-
6
Reverse Wrist Curl (Barbell)
3
15 reps
-
7
Cardio (LISS)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Plank
3
90 secs
-
3
Side Plank
3
1 mins
-
4
Lying Leg Raise
3
15 reps
-
5
Decline Crunch
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Cable)
3 Sets
15 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
12 Reps
-
7
Stationary bike
1 Set
1 Set
30 secs
90 secs
@10
@6
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Press (45 Degrees)
3 Sets
12 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
24 Reps
-
5
Seated Hamstring Curl
3 Sets
15 Reps
-
6
Standing Calf Raise
3 Sets
20 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Straight Arm Pulldown
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Hammer Curl
3 Sets
15 Reps
-
7
Cardio (LISS)
1 Set
20-30 mins
70%
Day 4
1
HIIT Circuit
1 Set
30 mins
-
2
Stretching
1 Set
30 mins
-
Day 6
1
Barbell Row
4 Sets
8 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
-
3
Seated Row (Cable)
3 Sets
10 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
6
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
-
7
Cardio (LISS)
1 Set
30 mins
-
Day 7
1
Cable Crunch
3 Sets
15 Reps
-
2
Plank
3 Sets
90 secs
-
3
Side Plank
3 Sets
1 mins
-
4
Lying Leg Raise
3 Sets
15 Reps
-
5
Decline Crunch
3 Sets
15 Reps
-
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8 Reps
-
4
Chest Fly (Cable)
3 Sets
15 Reps
-
5
Bench Press (Close Grip)
3 Sets
10 Reps
-
6
Lateral Raise (Cable)
3 Sets
15 Reps
-
7
Single Arm Tricep Extension (Cable)
1 Set
-
8
1km Row
1 Set
1 Set
20 secs
40 secs
@10
@6