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BoostcampPNG

Personal Program IO

by Ivar Ogden
1 athletes joined

Program Description

Personal Program

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    80 minutes
  • Created
    Oct 21, 2024 05:47
  • Last Edited
    Oct 21, 2024 08:02
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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
WEEK 13
WEEK 14
WEEK 15
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
70%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
70%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
70%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
75%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
75%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
75%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
80%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
80%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
80%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
85%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
85%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
85%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
90%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
85%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
6-10 reps
85%
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
10-15 reps
RPE 8
5
Tricep Pushdown (Cable)
3
1
8-12 reps
-
RPE 8
RPE 8
6
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
75%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
75%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
75%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
80%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
80%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
80%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
85%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
85%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
85%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
90%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
90%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
90%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
95%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
90%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
90%
2
Pull-Up (Weighted)
3
5-8 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 8
4
Leg Extension
3
10-15 reps
RPE 8
5
Face Away Cable Curl
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Hanging Leg Raise
3
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
70%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
70%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
70%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
75%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
75%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
75%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
80%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
80%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
80%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
85%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
85%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
85%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
90%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
85%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-10 reps
85%
2
Barbell Row
3
8-12 reps
RPE 8
3
Incline Bench Press (Barbell)
3
8-12 reps
RPE 8
4
Upright Row (Cable)
3
10-15 reps
RPE 8
5
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
75%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
75%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
75%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
80%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
80%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
80%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
85%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
85%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
85%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
90%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
90%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
90%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
95%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
90%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
90%
2
Lat Pulldown
3
8-12 reps
RPE 8
3
Leg Press
3
6-10 reps
RPE 8
4
Leg Curl
3
10-15 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Cable)
3
10-20 reps
RPE 9
7
Cable Crunch
3
10-20 reps
RPE 8
Week 1
1 / 15 Weeks
Day 1
1
Bench Press (Paused)
3 Sets
6-10 Reps
70%
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
-
@8
@8
6
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@8
Day 3
1
Overhead Press (Barbell)
3 Sets
6-10 Reps
70%
2
Barbell Row
3 Sets
8-12 Reps
@8
3
Incline Bench Press (Barbell)
3 Sets
8-12 Reps
@8
4
Upright Row (Cable)
3 Sets
10-15 Reps
@8
5
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
Day 2
1
Squat (Barbell)
3 Sets
4-6 Reps
75%
2
Pull-Up (Weighted)
3 Sets
5-8 Reps
@9
3
Hip Thrust (Barbell)
3 Sets
6-10 Reps
@8
4
Leg Extension
3 Sets
10-15 Reps
@8
5
Face Away Cable Curl
3 Sets
8-12 Reps
@9
6
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
7
Hanging Leg Raise
3 Sets
8 Reps
@9
Day 4
1
Deadlift (Barbell)
3 Sets
4-6 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
@8
3
Leg Press
3 Sets
6-10 Reps
@8
4
Leg Curl
3 Sets
10-15 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Cable)
3 Sets
10-20 Reps
@9
7
Cable Crunch
3 Sets
10-20 Reps
@8