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Strength and Lean muscle building ideal for Teens

by John C.
9 athletes joined

Program Description

To gain lean muscle mass and work towards achieving your dream physique while having fun too by hitting new PR’s almost every week, noticing yourself get stronger each time and building the discipline you need for the rest of your life.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 03, 2025 01:04
  • Last Edited
    Feb 13, 2025 06:50
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6.5
RPE 8.5
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 6.5
RPE 9
RPE 9.5
3
Chest Fly (Machine)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 9
RPE 9.5
4
Bicep Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
5
Concentration Curl
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9.5
RPE 10
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Seated Row (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Single Arm Row (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
6
French Press
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
7
Overhead Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 9.5
RPE 10
2
Upright Row (Barbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
4
Shoulder Press (Machine)
1
1
1
15 reps
12 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 9.5
6
Neck Curl
2
1
20 reps
15 reps
RPE 8
RPE 8.5
7
Neck Extension
2
1
20 reps
15 reps
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 8.5
RPE 9
RPE 9.5
RPE 10
2
Hack Squat
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
14 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
15 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9.5
5
Seated Calf Raise
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
6
Cable Crunch
1
1
1
15 reps
15 reps
12 reps
RPE 9
RPE 9.5
RPE 9.5
7
Bicycle Crunch
3
40 reps
RPE 10
8
Lying Leg Raise
3
20 reps
RPE 10
9
Russian Twist (Dumbbell)
3
50 reps
RPE 10
10
Plank
3
1 mins
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6.5
@8.5
@9
@9.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@6.5
@9
@9.5
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@9
@9.5
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
5
Concentration Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
6
Hammer Curl
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@9
@9.5
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@8
@9
@9.5
@10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
6
French Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@9
@9.5
7
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
@10
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
10 Reps
@8
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@9
@9.5
@9.5
7
Bicycle Crunch
3 Sets
40 Reps
@10
8
Lying Leg Raise
3 Sets
20 Reps
@10
9
Russian Twist (Dumbbell)
3 Sets
50 Reps
@10
10
Plank
3 Sets
1 mins
@10
Day 4
1
Seated Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
@7
@9
@9.5
@10
2
Upright Row (Barbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
4
Shoulder Press (Machine)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8.5
@9
@9.5
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8.5
@9
@9.5
6
Neck Curl
2 Sets
1 Set
20 Reps
15 Reps
@8
@8.5
7
Neck Extension
2 Sets
1 Set
20 Reps
15 Reps
@8
@8.5
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@8.5
@9
@9.5
@10
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
3
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
10 Reps
@8
@8.5
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
8 Reps
@8
@8.5
@9.5
5
Seated Calf Raise
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@8
@8.5
@9
6
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
@9
@9.5
@9.5
7
Bicycle Crunch
3 Sets
40 Reps
@10
8
Lying Leg Raise
3 Sets
20 Reps
@10
9
Russian Twist (Dumbbell)
3 Sets
50 Reps
@10
10
Plank
3 Sets
1 mins
@10