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BoostcampPNG

Fullbody workout

by Shahul H.

Program Description

Intermediate training program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 26, 2024 05:38
  • Last Edited
    Dec 26, 2024 08:19
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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
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Face Away Cable Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Face Away Cable Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Face Away Cable Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Face Away Cable Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Curl
3
10-15 reps
RPE 8.5
4
Lat Pulldown
3
8-10 reps
RPE 8.5
5
Face Away Cable Curl
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Curl
3
10-15 reps
RPE 8.5
4
Lat Pulldown
3
8-10 reps
RPE 8.5
5
Face Away Cable Curl
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Curl
3
10-15 reps
RPE 8.5
4
Lat Pulldown
3
8-10 reps
RPE 8.5
5
Face Away Cable Curl
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Curl
3
10-15 reps
RPE 8.5
4
Lat Pulldown
3
8-10 reps
RPE 8.5
5
Face Away Cable Curl
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
3
Leg Curl
3
10-15 reps
RPE 9.5
4
Lat Pulldown
3
8-10 reps
RPE 9.5
5
Face Away Cable Curl
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
3
Leg Curl
3
10-15 reps
RPE 9.5
4
Lat Pulldown
3
8-10 reps
RPE 9.5
5
Face Away Cable Curl
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
3
Leg Curl
3
10-15 reps
RPE 9.5
4
Lat Pulldown
3
8-10 reps
RPE 9.5
5
Face Away Cable Curl
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
3
Leg Curl
3
10-15 reps
RPE 9.5
4
Lat Pulldown
3
8-10 reps
RPE 9.5
5
Face Away Cable Curl
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
5
Overhead Rope Extension
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
5
Overhead Rope Extension
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
5
Overhead Rope Extension
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
5
Overhead Rope Extension
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 8.5
5
Overhead Rope Extension
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 8.5
5
Overhead Rope Extension
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 8.5
5
Overhead Rope Extension
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 8.5
5
Overhead Rope Extension
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Overhead Rope Extension
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Overhead Rope Extension
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Overhead Rope Extension
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Overhead Rope Extension
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 8.5
4
Standing Calf Raise
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 8.5
4
Standing Calf Raise
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 8.5
4
Standing Calf Raise
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 8.5
4
Standing Calf Raise
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9.5
4
Standing Calf Raise
3
10-15 reps
RPE 9.5
5
Hammer Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9.5
4
Standing Calf Raise
3
10-15 reps
RPE 9.5
5
Hammer Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9.5
4
Standing Calf Raise
3
10-15 reps
RPE 9.5
5
Hammer Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9.5
4
Standing Calf Raise
3
10-15 reps
RPE 9.5
5
Hammer Curl
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Dip (Bodyweight)
3
6-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Dip (Bodyweight)
3
6-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Dip (Bodyweight)
3
6-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Dip (Bodyweight)
3
6-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
6-12 reps
RPE 8.5
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
6-12 reps
RPE 8.5
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
6-12 reps
RPE 8.5
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
6-12 reps
RPE 8.5
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Dip (Bodyweight)
3
6-12 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Dip (Bodyweight)
3
6-12 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Dip (Bodyweight)
3
6-12 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Dip (Bodyweight)
3
6-12 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 7.5
3
Decline Push Up
3
10-20 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 7.5
3
Decline Push Up
3
10-20 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 7.5
3
Decline Push Up
3
10-20 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 7.5
3
Decline Push Up
3
10-20 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 8.5
3
Decline Push Up
3
10-20 reps
RPE 8.5
4
Upright Row (Cable)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
6
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 8.5
3
Decline Push Up
3
10-20 reps
RPE 8.5
4
Upright Row (Cable)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
6
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 8.5
3
Decline Push Up
3
10-20 reps
RPE 8.5
4
Upright Row (Cable)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
6
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 8.5
3
Decline Push Up
3
10-20 reps
RPE 8.5
4
Upright Row (Cable)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
6
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5
3
Decline Push Up
3
10-20 reps
RPE 9.5
4
Upright Row (Cable)
3
10-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5
3
Decline Push Up
3
10-20 reps
RPE 9.5
4
Upright Row (Cable)
3
10-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5
3
Decline Push Up
3
10-20 reps
RPE 9.5
4
Upright Row (Cable)
3
10-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5
3
Decline Push Up
3
10-20 reps
RPE 9.5
4
Upright Row (Cable)
3
10-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@8
4
Standing Calf Raise
3 Sets
10-15 Reps
@7.5
5
Hammer Curl
3 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@7.5
5
Overhead Rope Extension
3 Sets
10-15 Reps
@7.5
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Curl
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
8-10 Reps
@8
5
Face Away Cable Curl
3 Sets
10-12 Reps
@8
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@7.5
2
Lying Rear Lateral Raise
3 Sets
15-20 Reps
@7.5
3
Decline Push Up
3 Sets
10-20 Reps
@8
4
Upright Row (Cable)
3 Sets
10-12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-12 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
10-12 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8