logo
BoostcampPNG

Coop’s Total Body Strength Program

by Philip C.

Program Description

Moderate to advanced strength building 16-week program four days a week. There is a four-week cycle with each week going down in reps and up in weight.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 08:53
  • Last Edited
    Feb 12, 2025 03:37
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)
3
1
1
10 reps
5 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
7 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 7
4
Cable Crossover
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
7
Skull Crusher (Barbell)
3
10 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
8 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
8 reps
RPE 7
4
Cable Crossover
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
16 reps
RPE 7
7
Skull Crusher (Barbell)
3
8 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
6 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
6 reps
RPE 7
4
Cable Crossover
3
6 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
7
Skull Crusher (Barbell)
3
6 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
5 reps
3 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
5 reps
RPE 7
4
Cable Crossover
3
5 reps
RPE 7
5
Tricep Pushdown (Cable)
4
5 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Barbell)
3
5 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
10 reps
5 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
7 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 7
4
Cable Crossover
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
7
Skull Crusher (Barbell)
3
10 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
8 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
8 reps
RPE 7
4
Cable Crossover
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
16 reps
RPE 7
7
Skull Crusher (Barbell)
3
8 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
6 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
6 reps
RPE 7
4
Cable Crossover
3
6 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
7
Skull Crusher (Barbell)
3
6 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
5 reps
3 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
5 reps
RPE 7
4
Cable Crossover
3
5 reps
RPE 7
5
Tricep Pushdown (Cable)
4
5 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Barbell)
3
5 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
10 reps
5 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
7 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 7
4
Cable Crossover
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
7
Skull Crusher (Barbell)
3
10 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
8 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
8 reps
RPE 7
4
Cable Crossover
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
16 reps
RPE 7
7
Skull Crusher (Barbell)
3
8 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
6 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
6 reps
RPE 7
4
Cable Crossover
3
6 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
7
Skull Crusher (Barbell)
3
6 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
5 reps
3 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
5 reps
RPE 7
4
Cable Crossover
3
5 reps
RPE 7
5
Tricep Pushdown (Cable)
4
5 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Barbell)
3
5 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
10 reps
5 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
7 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 7
4
Cable Crossover
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
7
Skull Crusher (Barbell)
3
10 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
8 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
8 reps
RPE 7
4
Cable Crossover
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
16 reps
RPE 7
7
Skull Crusher (Barbell)
3
8 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
6 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
6 reps
RPE 7
4
Cable Crossover
3
6 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
7
Skull Crusher (Barbell)
3
6 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
5 reps
3 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
5 reps
RPE 7
4
Cable Crossover
3
5 reps
RPE 7
5
Tricep Pushdown (Cable)
4
5 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Barbell)
3
5 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
20 reps
RPE 7
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Cable Pushdown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
20 reps
RPE 7
7
Concentration Curl
3
20 reps
RPE 7
8
Hammer Curl
3
20 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
16 reps
RPE 7
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Pushdown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
3
16 reps
RPE 7
7
Concentration Curl
3
16 reps
RPE 7
8
Hammer Curl
3
16 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 7
2
Lat Pulldown
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Cable Pushdown
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
6 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Hammer Curl
3
12 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 7
2
Lat Pulldown
2
1
5 reps
5 reps
RPE 7
RPE 8
3
Cable Pushdown
3
5 reps
RPE 7
4
Seated Row (Cable)
3
5 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
5 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Concentration Curl
3
10 reps
RPE 7
8
Hammer Curl
3
10 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
20 reps
RPE 7
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Cable Pushdown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
20 reps
RPE 7
7
Concentration Curl
3
20 reps
RPE 7
8
Hammer Curl
3
20 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
16 reps
RPE 7
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Pushdown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
3
16 reps
RPE 7
7
Concentration Curl
3
16 reps
RPE 7
8
Hammer Curl
3
16 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 7
2
Lat Pulldown
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Cable Pushdown
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
6 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Hammer Curl
3
12 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 7
2
Lat Pulldown
2
1
5 reps
5 reps
RPE 7
RPE 8
3
Cable Pushdown
3
5 reps
RPE 7
4
Seated Row (Cable)
3
5 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
5 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Concentration Curl
3
10 reps
RPE 7
8
Hammer Curl
3
10 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
20 reps
RPE 7
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Cable Pushdown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
20 reps
RPE 7
7
Concentration Curl
3
20 reps
RPE 7
8
Hammer Curl
3
20 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
16 reps
RPE 7
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Pushdown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
3
16 reps
RPE 7
7
Concentration Curl
3
16 reps
RPE 7
8
Hammer Curl
3
16 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 7
2
Lat Pulldown
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Cable Pushdown
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
6 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Hammer Curl
3
12 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 7
2
Lat Pulldown
2
1
5 reps
5 reps
RPE 7
RPE 8
3
Cable Pushdown
3
5 reps
RPE 7
4
Seated Row (Cable)
3
5 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
5 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Concentration Curl
3
10 reps
RPE 7
8
Hammer Curl
3
10 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
20 reps
RPE 7
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Cable Pushdown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
20 reps
RPE 7
7
Concentration Curl
3
20 reps
RPE 7
8
Hammer Curl
3
20 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
16 reps
RPE 7
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Pushdown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
3
16 reps
RPE 7
7
Concentration Curl
3
16 reps
RPE 7
8
Hammer Curl
3
16 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 7
2
Lat Pulldown
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Cable Pushdown
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
6 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Hammer Curl
3
12 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 7
2
Lat Pulldown
2
1
5 reps
5 reps
RPE 7
RPE 8
3
Cable Pushdown
3
5 reps
RPE 7
4
Seated Row (Cable)
3
5 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
5 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Concentration Curl
3
10 reps
RPE 7
8
Hammer Curl
3
10 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
10 reps
10 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
20 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
2
10 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
8 reps
8 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
3
Front Raise
3
16 reps
RPE 7
4
Upright Row (Dumbbell)
3
8 reps
RPE 7
5
Shrug (Barbell)
3
2
8 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
3
Front Raise
3
12 reps
RPE 7
4
Upright Row (Dumbbell)
3
6 reps
RPE 7
5
Shrug (Barbell)
3
2
6 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
5 reps
5 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Upright Row (Dumbbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
3
2
5 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
10 reps
10 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
20 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
2
10 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
8 reps
8 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
3
Front Raise
3
16 reps
RPE 7
4
Upright Row (Dumbbell)
3
8 reps
RPE 7
5
Shrug (Barbell)
3
2
8 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
3
Front Raise
3
12 reps
RPE 7
4
Upright Row (Dumbbell)
3
6 reps
RPE 7
5
Shrug (Barbell)
3
2
6 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
5 reps
5 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Upright Row (Dumbbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
3
2
5 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
10 reps
10 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
20 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
2
10 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
8 reps
8 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
3
Front Raise
3
16 reps
RPE 7
4
Upright Row (Dumbbell)
3
8 reps
RPE 7
5
Shrug (Barbell)
3
2
8 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
3
Front Raise
3
12 reps
RPE 7
4
Upright Row (Dumbbell)
3
6 reps
RPE 7
5
Shrug (Barbell)
3
2
6 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
5 reps
5 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Upright Row (Dumbbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
3
2
5 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
10 reps
10 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
20 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
2
10 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
8 reps
8 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
3
Front Raise
3
16 reps
RPE 7
4
Upright Row (Dumbbell)
3
8 reps
RPE 7
5
Shrug (Barbell)
3
2
8 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
3
Front Raise
3
12 reps
RPE 7
4
Upright Row (Dumbbell)
3
6 reps
RPE 7
5
Shrug (Barbell)
3
2
6 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
5 reps
5 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Upright Row (Dumbbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
3
2
5 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Stiff Leg Deadlift
3
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 6
6
Lunge (Dumbbell)
3
20 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Stiff Leg Deadlift
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 6
6
Lunge (Dumbbell)
3
16 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 7
2
Leg Extension
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Stiff Leg Deadlift
3
6 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Lunge (Dumbbell)
3
12 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
5 reps
RPE 7
2
Leg Extension
3
5 reps
RPE 7
3
Leg Curl
3
5 reps
RPE 7
4
Stiff Leg Deadlift
3
5 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Lunge (Dumbbell)
3
10 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Stiff Leg Deadlift
3
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 6
6
Lunge (Dumbbell)
3
20 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Stiff Leg Deadlift
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 6
6
Lunge (Dumbbell)
3
16 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 7
2
Leg Extension
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Stiff Leg Deadlift
3
6 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Lunge (Dumbbell)
3
12 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
5 reps
RPE 7
2
Leg Extension
3
5 reps
RPE 7
3
Leg Curl
3
5 reps
RPE 7
4
Stiff Leg Deadlift
3
5 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Lunge (Dumbbell)
3
10 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Stiff Leg Deadlift
3
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 6
6
Lunge (Dumbbell)
3
20 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Stiff Leg Deadlift
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 6
6
Lunge (Dumbbell)
3
16 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 7
2
Leg Extension
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Stiff Leg Deadlift
3
6 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Lunge (Dumbbell)
3
12 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
5 reps
RPE 7
2
Leg Extension
3
5 reps
RPE 7
3
Leg Curl
3
5 reps
RPE 7
4
Stiff Leg Deadlift
3
5 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Lunge (Dumbbell)
3
10 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Stiff Leg Deadlift
3
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 6
6
Lunge (Dumbbell)
3
20 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Stiff Leg Deadlift
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 6
6
Lunge (Dumbbell)
3
16 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 7
2
Leg Extension
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Stiff Leg Deadlift
3
6 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Lunge (Dumbbell)
3
12 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
5 reps
RPE 7
2
Leg Extension
3
5 reps
RPE 7
3
Leg Curl
3
5 reps
RPE 7
4
Stiff Leg Deadlift
3
5 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Lunge (Dumbbell)
3
10 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
10 Reps
5 Reps
2 Reps
@7
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
10 Reps
7 Reps
@7
@10
3
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@7
4
Cable Crossover
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
6
Overhead Tricep Extension (Dumbbell)
3 Sets
20 Reps
@7
7
Skull Crusher (Barbell)
3 Sets
10 Reps
@7
8
Seated Calf Raise
4 Sets
10 Reps
@8
Day 2
1
Dumbbell Row
4 Sets
20 Reps
@7
2
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Cable Pushdown
3 Sets
10 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7
6
Incline Curl (Dumbbell)
3 Sets
20 Reps
@7
7
Concentration Curl
3 Sets
20 Reps
@7
8
Hammer Curl
3 Sets
20 Reps
@7
9A
Cable Crunch
3 Sets
10 Reps
@8
9B
Side Crunch (Cable)
3 Sets
10 Reps
@8
Day 3
1
Military Dumbbell Press
3 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
3
Front Raise
3 Sets
20 Reps
@7
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
5
Shrug (Barbell)
3 Sets
2 Sets
10 Reps
1 Reps
@7
@10
6
Seated Calf Raise
4 Sets
10 Reps
@7
Day 4
1
Leg Press (45 Degrees)
4 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Leg Curl
3 Sets
10 Reps
@7
4
Stiff Leg Deadlift
3 Sets
10 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
@6
6
Lunge (Dumbbell)
3 Sets
20 Reps
@6
7A
Cable Crunch
3 Sets
10 Reps
@7
7B
Side Crunch (Cable)
3 Sets
10 Reps
@7