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BoostcampPNG

Be less fat program

by Michael C.
1 athletes joined

Program Description

To be less fat

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 10, 2024 03:18
  • Last Edited
    Jul 16, 2024 12:12
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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
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6