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BoostcampPNG

Give it everything FULL BODY

by Finn P.

Program Description

This program is designed to help skinny teens build muscle mass and strength through structured weightlifting and proper recovery. By focusing on progressive overload, compound movements, and high-volume training, it maximizes muscle growth while minimizing fat gain. The workout plan ensures balanced development of all major muscle groups, while strategic rest days and nutrition support optimal recovery and sustained progress.

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    11 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 03, 2025 03:04
  • Last Edited
    Feb 13, 2025 12:47
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
1
8 reps
12 reps
15 reps
20 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 6.5
2
Leg Extension
1
1
1
10 reps
12 reps
15 reps
RPE 7.5
RPE 8.5
RPE 9
3
Abs Crunch (Weighted)
3
2
20 reps
20 reps
RPE 8
RPE 8.5
4
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 8
5
Incline Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
15 reps
RPE 8
RPE 8.5
RPE 9
RPE 8
6
T-Bar Row
2
1
10 reps
10 reps
RPE 8
RPE 9
7
Goblet Squat
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 9
RPE 9.5
8
Lying Leg Curl
1
1
1
1
8 reps
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 9.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
5
25 reps
RPE 7.5
2
Tricep Extension (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Good Morning
1
1
1
8 reps
10 reps
12 reps
RPE 6.5
RPE 7.5
RPE 8.5
4
Leg Press
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 8.5
RPE 9
6
Overhead Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Hammer Curl
1
1
1
1
8 reps
10 reps
12 reps
20 reps
RPE 8
RPE 8.5
RPE 9.5
RPE 7
8
Abs Crunch (Weighted)
1
2
25 reps
25 reps
RPE 7.5
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
1
1
10 reps
12 reps
15 reps
20 reps
RPE 8
RPE 8
RPE 8
RPE 7
2
Leg Curl
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Seated Row (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 9
RPE 9
4
Abs Crunch (Weighted)
3
25 reps
RPE 8
5
Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 8.5
RPE 9
6
Tricep Extension (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
7
Bicep Curl (Barbell)
1
1
1
1
10 reps
12 reps
15 reps
15 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 7.5
8
Squat (Barbell)
1
2
10 reps
10 reps
RPE 9
RPE 9.5
Week 1
1 / 11 Weeks
Day 1
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
12 Reps
15 Reps
20 Reps
@6.5
@8.5
@9
@6.5
2
Leg Extension
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@7.5
@8.5
@9
3
Abs Crunch (Weighted)
3 Sets
2 Sets
20 Reps
20 Reps
@8
@8.5
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@8
5
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
15 Reps
@8
@8.5
@9
@8
6
T-Bar Row
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
7
Goblet Squat
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@9
@9.5
8
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
15 Reps
@8
@9
@9.5
@7
Day 2
1
Sit Up
5 Sets
25 Reps
@7.5
2
Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8.5
@9
3
Good Morning
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@6.5
@7.5
@8.5
4
Leg Press
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8.5
@9.5
5
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@8.5
@9
6
Overhead Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8
@9
@10
7
Hammer Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
20 Reps
@8
@8.5
@9.5
@7
8
Abs Crunch (Weighted)
1 Set
2 Sets
25 Reps
25 Reps
@7.5
@8
Day 3
1
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
20 Reps
@8
@8
@8
@7
2
Leg Curl
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8.5
@9
@9.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@9
@9
4
Abs Crunch (Weighted)
3 Sets
25 Reps
@8
5
Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@8.5
@9
6
Tricep Extension (Barbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8.5
@9
@9.5
7
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
15 Reps
@8.5
@9
@9.5
@7.5
8
Squat (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@9.5