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BoostcampPNG

Free program

by Free B.
2 athletes joined

Program Description

To get bigger, look better, feel and become stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 17, 2024 01:29
  • Last Edited
    Oct 06, 2024 10:55
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@6.5
@6.5
@6.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Seated Row (Cable)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7
@7
4
Pull-Up (Band)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9.5
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7.5
@7.5
@7.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7.5
@7.5
@7.5
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@8
@8
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@7.5
@8
@9
2
Standing Calf Raise
3 Sets
20 Reps
@7
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7
@7
2
Push Up
1 Set
1 Set
1 Set
30 Reps
25 Reps
15 Reps
@8
@8.5
@9.5
3
Pull-Up (Band)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@9.5
@8
@7.5
4
Dumbbell Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@7
@7
@7
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
@8
@8
@8
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7
@7
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
16 Reps
12 Reps
10 Reps
@7
@7
@7
3
Hammer Curl
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7
@7
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7
@7
Day 6
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
14 Reps
12 Reps
@7
@7
@8.5
@8.5
2
Standing Calf Raise
1 Set
2 Sets
1 Set
30 Reps
30 Reps
30 Reps
@7
@8.5
@9
3
Squat (Barbell)
2 Sets
1 Set
20 Reps
15 Reps
@7
@7