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Moj

by Arnes Biogradlija
1 athletes joined

Program Description

Training

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 01, 2024 03:30
  • Last Edited
    Dec 20, 2024 07:56
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ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
1
20 reps
RPE 8
-
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
3
1
15 reps
RPE 8
-
5
Arnold Press
3
1
15 reps
RPE 8
-
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 3
1
Incline Chest Fly (Dumbbell)
4 Sets
15 Reps
@8.5
2
Chest Fly (Dumbbell)
4 Sets
15 Reps
@8.5
3
Floor Chest Fly (Dumbbell)
4 Sets
15 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@8.5
5
Abs Crunch (Weighted)
4 Sets
15 Reps
@9
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
@9.5
7
Abs Crunch (Bodyweight)
4 Sets
15 Reps
@9.5
8
Plank
4 Sets
60 mins
@9.5
Day 4
1
Goblet Squat
4 Sets
15 Reps
@9
2
Split Squat (Dumbbell)
4 Sets
15 Reps
@8.5
3
Stiff Leg Deadlift (Dumbbell)
4 Sets
15 Reps
@9
4
Standing Calf Raise
4 Sets
50 Reps
@9.5
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9.5
6
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9.5
7
Hammer Curl
3 Sets
15 Reps
@9.5
8
Ab Wheel
3 Sets
30 Reps
@9.5
9
Russian Twist
3 Sets
20 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@8
3
Decline Bench Press (Dumbbell)
4 Sets
15 Reps
@8
4
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
7
Hammer Curl
3 Sets
15 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
15 Reps
@9.5
9
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@9.5
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@9
2
Chest Supported Row (Dumbbell)
3 Sets
1 Set
20 Reps
@8
-
3
Pullover (Dumbbell)
4 Sets
30 Reps
@9.5
4
Seated Overhead Press (Dumbbell)
3 Sets
1 Set
15 Reps
@8
-
5
Arnold Press
3 Sets
1 Set
15 Reps
@8
-
6
Front Squat (Dumbbell)
4 Sets
15 Reps
@8
7
Split Squat (Dumbbell)
4 Sets
12 Reps
@8
8
Deadlift (Dumbbell)
4 Sets
12 Reps
@8
9
Standing Calf Raise
3 Sets
1 Set
50 Reps
3 Reps
@9.5
@9.5