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BoostcampPNG

Aesthetic Body like sung jinwoo

by Alfin B.
6 athletes joined

Program Description

It's provides a workout routine to achieve a physique like Sung Jin-Woo's using gym equipment.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 22, 2024 09:57
  • Last Edited
    Dec 16, 2024 12:40
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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
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Cable Crunch
3 Sets
10-12 Reps
@10
2
Abs Crunch (Machine)
3 Sets
10-12 Reps
@10
3
Hanging Leg Raise
2 Sets
10-12 Reps
@10
4
Cycling Cardio
1 Set
30 mins
-
Day 6
1
Lat Pulldown
3 Sets
10-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@10
3
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
4
Standing Pullover (Cable)
3 Sets
10-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
1 Set
AMRAP
AMRAP
@10
@10
6
Single Arm Rear Delt Cable Fly
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
@10
Day 2
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@7
2
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
8-10 Reps
@10
5
Hammer Curl
3 Sets
10-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
15-20 Reps
@10
Day 1
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@10
4
Bench Press (Barbell)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
6
Chest Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
@10
7
Overhead Press (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
Day 5
1
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@10
4
Bench Press (Barbell)
2 Sets
10-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Smith Machine)
4 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@10
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
10-12 Reps
@10
6
Seated Calf Raise
4 Sets
15-20 Reps
@10