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BoostcampPNG

GYMKENJOMAX

by CanSheiko
4 athletes joined

Program Description

Para sumarap mga tropa kong mayayaman. Ayaw nila heavy gusto nila chill lang, so ayun.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 10, 2025 05:25
  • Last Edited
    Jan 13, 2025 02:00
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
8-12 reps
RPE 10
2
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
3
Box Jump
4
15 reps
RPE 8
4
Leg Press
3
8 reps
RPE 10
5
Leg Curl
4
15 reps
RPE 10
6
Leg Extension
5
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Burpee
1
AMRAP
RPE 10
2
Jump Squat
1
AMRAP
RPE 10
3
Box Jump
1
AMRAP
RPE 10
4
Kettlebell Swing
1
AMRAP
RPE 10
5
Step-Up (Weighted)
1
AMRAP
RPE 10
6
Eco Bike
1
AMRAP
RPE 10
7
Lying Leg Raise
1
AMRAP
RPE 10
8
Bicycle Crunch
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
RPE 10
2
Bench Press (Barbell)
4
6-10 reps
RPE 10
3
Arnold Press
3
8-12 reps
RPE 10
4
Pec Deck (Machine)
4
15-25 reps
RPE 10
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 10
6
Upright Row (Cable)
3
12-15 reps
RPE 10
7
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
8
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-10 reps
RPE 10
2
Bench Press (Barbell)
3
8-10 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
4
10-12 reps
RPE 10
4
Push Up
2
AMRAP
RPE 10
5
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
6
Tricep Extension (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
4
6-10 reps
RPE 10
2
Lat Pulldown
4
8-12 reps
RPE 10
3
T-Bar Row
3
8-10 reps
RPE 10
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 10
5
Reverse Pec Deck
3
15-20 reps
RPE 10
6
Face Pull
3
15-20 reps
RPE 10
7
Underhand Lat Pulldown
2
12-15 reps
RPE 10
8
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
9
Hammer Curl (Cable)
3
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 10
2
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
3
T-Bar Row
3
10-12 reps
RPE 10
4
Dumbbell Row
3
10-12 reps
RPE 10
5
Underhand Lat Pulldown
3
10-15 reps
RPE 10
6
Face Pull
2
15-20 reps
RPE 10
7
Reverse Pec Deck
2
15-20 reps
RPE 10
8
Hammer Curl
3
AMRAP
-
Day 4
No exercises added to this day
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
@10
2
Bench Press (Barbell)
4 Sets
6-10 Reps
@10
3
Arnold Press
3 Sets
8-12 Reps
@10
4
Pec Deck (Machine)
4 Sets
15-25 Reps
@10
5
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@10
6
Upright Row (Cable)
3 Sets
12-15 Reps
@10
7
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
8
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@10
Day 1
1
Goblet Squat
4 Sets
8-12 Reps
@10
2
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
3
Box Jump
4 Sets
15 Reps
@8
4
Leg Press
3 Sets
8 Reps
@10
5
Leg Curl
4 Sets
15 Reps
@10
6
Leg Extension
5 Sets
20 Reps
@10
Day 3
1
Rack Pull (Barbell)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
4 Sets
8-12 Reps
@10
3
T-Bar Row
3 Sets
8-10 Reps
@10
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@10
5
Reverse Pec Deck
3 Sets
15-20 Reps
@10
6
Face Pull
3 Sets
15-20 Reps
@10
7
Underhand Lat Pulldown
2 Sets
12-15 Reps
@10
8
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
9
Hammer Curl (Cable)
3 Sets
10-12 Reps
@10