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Pat's Workout Plan

by Patrick S.
5.0
(1 rating)

Program Description

This workout plan is designed for strength gain using basic gym equipment and your own Bodyweight.

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 12, 2024 04:34
  • Last Edited
    Oct 25, 2024 12:55
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Bench Press (Paused)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Dip (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
V-Handle Tricep Pushdown (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Single Arm Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
5
Single Arm High Row (Cable)
1
1
10 reps
5 reps
RPE 8
RPE 8.5
6
Deadlift (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Back Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Wide Grip Pull-Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Russian Twist
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
1
5 mins
RPE 6
2
Alternating Dumbbell Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Chin-Up (Bodyweight)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Shoulder Press (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Lying Rear Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
9
Deficit Handstand Push Up
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Light Jog
1
5 mins
RPE 6
2
Leg Press (45 Degrees)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Calf Raise (Leg Press)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
7
Bulgarian Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
8
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
Week 1
1 / 12 Weeks
Day 2
1
1km Row
1 Set
5 mins
@6
2
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
4
Single Arm Row (Cable)
1 Set
1 Set
10 Reps
5 Reps
@8
@8.5
5
Single Arm High Row (Cable)
1 Set
1 Set
10 Reps
5 Reps
@8
@8.5
6
Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
7
Back Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
8
Wide Grip Pull-Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
9
Russian Twist
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
Day 3
1
1km Row
1 Set
5 mins
@6
2
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
4
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
5
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
7
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
8
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
9
Deficit Handstand Push Up
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
Day 4
1
Light Jog
1 Set
5 mins
@6
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
5
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
6
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
7
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
8
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
Day 1
1
1km Row
1 Set
5 mins
@6
2
Bench Press (Paused)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
5
Dip (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
6
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Patrick S.Age 23, Man
3 months ago
5 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
As my personal workout plan, paired with the right diet, I'm satisfied with the progress I'm making.