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Gym Freak's: CBum Inspired Program (7 days a week)

by Rich B.
5 athletes joined
5.0
(1 rating)

Program Description

C-Bum inspired routine... without the gear. Balanced hypertrophy with a nice dose of cardio and active recovery. There are NO scheduled days off over 8 weeks if you choose to go full tilt. Skip a day or back it off a bit if the volume and frequency are too much. This is for the true gym rat that can't get enough. Edit as you see fit as I've subbed out some popular overhead pressing exercises and spinal compression-related movements due to a back injury I'm trying to heal. Oh yeah, don’t forget to eat clean and get plenty of sleep.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 13, 2024 05:37
  • Last Edited
    Feb 08, 2025 09:57
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Single Leg Press
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Leg Extension
2
2
15-20 reps
6-12 reps
RPE 7
RPE 9
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
15-20 reps
-
8
Plank
2
1
1-1.5 mins
1.5-2 mins
-
-
9
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Single Leg Press
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Leg Extension
2
2
15-20 reps
6-12 reps
RPE 7
RPE 9
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
15-20 reps
-
8
Plank
2
1
1-1.5 mins
1.5-2 mins
-
-
9
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Single Leg Press
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Leg Extension
2
2
15-20 reps
6-12 reps
RPE 7
RPE 9
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
15-20 reps
-
8
Plank
2
1
1-1.5 mins
1.5-2 mins
-
-
9
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
RPE 7
2
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 9
3
Single Leg Press
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Leg Extension
2
2
15-20 reps
6-12 reps
RPE 7
RPE 9
5
Walking Lunge (Dumbbell)
3
20 reps
RPE 8
6
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
7
Abs Crunch (Machine)
3
15-20 reps
-
8
Plank
2
1
1-1.5 mins
1.5-2 mins
-
-
9
Abs Crunch (Bodyweight)
3
50 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-15 reps
6-8 reps
RPE 7
RPE 9
2
Lateral Raise (Dumbbell)
2
3
10-15 reps
8-12 reps
RPE 7
RPE 8
3
Long Pause Bench Press
1
2
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
5
Chest Fly (Cable)
1
2
10-15 reps
8-12 reps
RPE 7
RPE 9
6
Seated Front Raise
1
2
10-15 reps
8-12 reps
RPE 7
RPE 9
7
Lateral Raise (Cable)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
8
Dip (Weighted)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
9
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Hyperextension
3
15 reps
RPE 7
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Thrust (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
4
AMRAP
RPE 8
7
Seated Calf Raise
2
2
AMRAP
AMRAP
RPE 8
RPE 10
8
Neck Curl
4
10-15 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 10
10
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-15 reps
6-8 reps
RPE 7
RPE 9
2
Lateral Raise (Dumbbell)
2
3
10-15 reps
8-12 reps
RPE 7
RPE 8
3
Long Pause Bench Press
1
2
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
5
Chest Fly (Cable)
1
2
10-15 reps
8-12 reps
RPE 7
RPE 9
6
Seated Front Raise
1
2
10-15 reps
8-12 reps
RPE 7
RPE 9
7
Lateral Raise (Cable)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
8
Dip (Weighted)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
9
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Hyperextension
3
15 reps
RPE 7
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Thrust (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
4
AMRAP
RPE 8
7
Seated Calf Raise
2
2
AMRAP
AMRAP
RPE 8
RPE 10
8
Neck Curl
4
10-15 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 10
10
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-15 reps
6-8 reps
RPE 7
RPE 9
2
Lateral Raise (Dumbbell)
2
3
10-15 reps
8-12 reps
RPE 7
RPE 8
3
Long Pause Bench Press
1
2
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
5
Chest Fly (Cable)
1
2
10-15 reps
8-12 reps
RPE 7
RPE 9
6
Seated Front Raise
1
2
10-15 reps
8-12 reps
RPE 7
RPE 9
7
Lateral Raise (Cable)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
8
Dip (Weighted)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
9
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Hyperextension
3
15 reps
RPE 7
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Thrust (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
4
AMRAP
RPE 8
7
Seated Calf Raise
2
2
AMRAP
AMRAP
RPE 8
RPE 10
8
Neck Curl
4
10-15 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 10
10
Cardio
1
60 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-15 reps
6-8 reps
RPE 7
RPE 9
2
Lateral Raise (Dumbbell)
2
3
10-15 reps
8-12 reps
RPE 7
RPE 8
3
Long Pause Bench Press
1
2
8-12 reps
6-10 reps
RPE 7
RPE 9
4
Incline Chest Fly (Dumbbell)
3
12 reps
RPE 7
5
Chest Fly (Cable)
1
2
10-15 reps
8-12 reps
RPE 7
RPE 9
6
Seated Front Raise
1
2
10-15 reps
8-12 reps
RPE 7
RPE 9
7
Lateral Raise (Cable)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
8
Dip (Weighted)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
9
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Hyperextension
3
15 reps
RPE 7
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Thrust (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
4
AMRAP
RPE 8
7
Seated Calf Raise
2
2
AMRAP
AMRAP
RPE 8
RPE 10
8
Neck Curl
4
10-15 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 10
10
Cardio
1
60 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Hyperextension
3
15 reps
RPE 7
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Thrust (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
4
AMRAP
RPE 8
7
Seated Calf Raise
2
2
AMRAP
AMRAP
RPE 8
RPE 10
8
Neck Curl
4
10-15 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 10
10
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 8
2
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
1
10-15 reps
6-12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Hip Adductor (Machine)
2
2
20 reps
20 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
4
40-60 reps
RPE 7
7
Abs Crunch (Machine)
3
15-25 reps
RPE 8
8
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Hyperextension
3
15 reps
RPE 7
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Thrust (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
4
AMRAP
RPE 8
7
Seated Calf Raise
2
2
AMRAP
AMRAP
RPE 8
RPE 10
8
Neck Curl
4
10-15 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 10
10
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 8
2
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
1
10-15 reps
6-12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Hip Adductor (Machine)
2
2
20 reps
20 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
4
40-60 reps
RPE 7
7
Abs Crunch (Machine)
3
15-25 reps
RPE 8
8
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Hyperextension
3
15 reps
RPE 7
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Thrust (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
4
AMRAP
RPE 8
7
Seated Calf Raise
2
2
AMRAP
AMRAP
RPE 8
RPE 10
8
Neck Curl
4
10-15 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 10
10
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 8
2
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
1
10-15 reps
6-12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Hip Adductor (Machine)
2
2
20 reps
20 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
4
40-60 reps
RPE 7
7
Abs Crunch (Machine)
3
15-25 reps
RPE 8
8
Cardio
1
30-60 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8-12 reps
RPE 8
2
Lying Leg Curl
2
2
8-12 reps
8-12 reps
RPE 8
RPE 10
3
Hyperextension
3
15 reps
RPE 7
4
Pull Through (Cable)
3
15 reps
RPE 8
5
Hip Thrust (Barbell)
3
12 reps
RPE 8
6
Standing Calf Raise
4
AMRAP
RPE 8
7
Seated Calf Raise
2
2
AMRAP
AMRAP
RPE 8
RPE 10
8
Neck Curl
4
10-15 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
4
10-15 reps
RPE 10
10
Cardio
1
60 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 8
2
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
1
10-15 reps
6-12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Hip Adductor (Machine)
2
2
20 reps
20 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
4
40-60 reps
RPE 7
7
Abs Crunch (Machine)
3
15-25 reps
RPE 8
8
Cardio
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
2
1
10-15 reps
8-12 reps
6-10 reps
RPE 8
RPE 9
RPE 10
2
Barbell Row
1
2
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Single Arm Iso Row
1
2
10-15 reps
6-10 reps
RPE 7
RPE 9
4
Seated Row (Cable)
1
2
1
10-15 reps
8-12 reps
8-12 reps
RPE 7
RPE 9
RPE 10
5
Face Pull
4
12-15 reps
RPE 8
6
Rear Delt Fly (Machine)
3
AMRAP
RPE 10
7
Reverse Abs Crunch (Bodyweight)
1
2
40-60 reps
40-60 reps
RPE 7
RPE 8
8
Bicycle Crunch
3
20-30 reps
RPE 8
9
Cardio
1
40 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 8
2
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
1
10-15 reps
6-12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Hip Adductor (Machine)
2
2
20 reps
20 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
4
40-60 reps
RPE 7
7
Abs Crunch (Machine)
3
15-25 reps
RPE 8
8
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10-15 reps
10-15 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
3
10-15 reps
6-12 reps
RPE 7
RPE 9
4
Around The World
3
10-15 reps
RPE 8
5
Push Up
3
2
20-30 reps
10-20 reps
RPE 8
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
10-15 reps
RPE 8
8
Bicycle Crunch
3
20-40 reps
RPE 8
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 8
2
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
1
10-15 reps
6-12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Hip Adductor (Machine)
2
2
20 reps
20 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
4
40-60 reps
RPE 7
7
Abs Crunch (Machine)
3
15-25 reps
RPE 8
8
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10-15 reps
10-15 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
3
10-15 reps
6-12 reps
RPE 7
RPE 9
4
Around The World
3
10-15 reps
RPE 8
5
Push Up
3
2
20-30 reps
10-20 reps
RPE 8
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
10-15 reps
RPE 8
8
Bicycle Crunch
3
20-40 reps
RPE 8
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 8
2
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
1
10-15 reps
6-12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Hip Adductor (Machine)
2
2
20 reps
20 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
4
40-60 reps
RPE 7
7
Abs Crunch (Machine)
3
15-25 reps
RPE 8
8
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10-15 reps
10-15 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
3
10-15 reps
6-12 reps
RPE 7
RPE 9
4
Around The World
3
10-15 reps
RPE 8
5
Push Up
3
2
20-30 reps
10-20 reps
RPE 8
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
10-15 reps
RPE 8
8
Bicycle Crunch
3
20-40 reps
RPE 8
9
Cardio
1
20 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10-20 reps
RPE 8
2
Pendulum Squat
2
2
10-15 reps
6-12 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
1
10-15 reps
6-12 reps
RPE 8
RPE 9
4
Bulgarian Split Squat (Bodyweight)
2
15 reps
-
5
Hip Adductor (Machine)
2
2
20 reps
20 reps
RPE 7
RPE 8
6
Hip Abductor (Machine)
4
40-60 reps
RPE 7
7
Abs Crunch (Machine)
3
15-25 reps
RPE 8
8
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
10-15 reps
10-15 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Shoulder Press (Machine)
1
3
10-15 reps
6-12 reps
RPE 7
RPE 9
4
Around The World
3
10-15 reps
RPE 8
5
Push Up
3
2
20-30 reps
10-20 reps
RPE 8
RPE 9
6
Pull-Up (Neutral Grip, Bodyweight)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
10-15 reps
RPE 8
8
Bicycle Crunch
3
20-40 reps
RPE 8
9
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
1
10-15 reps
10-15 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
3
10-15 reps
6-12 reps
RPE 7
RPE 9
4
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
3
2
10-15 reps
6-12 reps
RPE 8
RPE 9
6
Seated Front Raise
3
10-15 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
20-40 reps
RPE 8
8
Bicycle Crunch
3
20-40 reps
RPE 8
9
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
1
10-15 reps
10-15 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
3
10-15 reps
6-12 reps
RPE 7
RPE 9
4
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
3
2
10-15 reps
6-12 reps
RPE 8
RPE 9
6
Seated Front Raise
3
10-15 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
20-40 reps
RPE 8
8
Bicycle Crunch
3
20-40 reps
RPE 8
9
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
1
10-15 reps
10-15 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
3
10-15 reps
6-12 reps
RPE 7
RPE 9
4
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
3
2
10-15 reps
6-12 reps
RPE 8
RPE 9
6
Seated Front Raise
3
10-15 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
20-40 reps
RPE 8
8
Bicycle Crunch
3
20-40 reps
RPE 8
9
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
2
10-15 reps
6-10 reps
RPE 7
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
1
10-15 reps
10-15 reps
6-10 reps
RPE 8
RPE 9
RPE 10
3
Incline Chest Fly (Dumbbell)
1
3
10-15 reps
6-12 reps
RPE 7
RPE 9
4
Chest Fly (Cable)
1
2
10-15 reps
10-15 reps
RPE 7
RPE 9
5
Lateral Raise (Dumbbell)
3
2
10-15 reps
6-12 reps
RPE 8
RPE 9
6
Seated Front Raise
3
10-15 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
20-40 reps
RPE 8
8
Bicycle Crunch
3
20-40 reps
RPE 8
9
Cardio
1
20 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
2
2
AMRAP
AMRAP
RPE 8
RPE 10
2
Lying Tricep Extension (Barbell)
2
2
10-15 reps
6-12 reps
RPE 8
RPE 10
3
Single Arm Tricep Extension (Cable)
3
AMRAP
RPE 9
4
Preacher Curl (Barbell)
2
2
10-15 reps
6-10 reps
RPE 8
RPE 10
5
Incline Curl (Dumbbell)
3
AMRAP
RPE 10
6
Hammer Curl
1
2
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Lateral Raise (Cable)
3
AMRAP
RPE 9
8
Shrug (Dumbbell)
3
AMRAP
-
9
Abs Crunch (Machine)
2
2
15-25 reps
15-25 reps
RPE 8
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Cardio
1 Set
40 mins
@7
2
Bulgarian Split Squat (Dumbbell)
2 Sets
12-15 Reps
@9
3
Single Leg Press
2 Sets
2 Sets
10-15 Reps
6-10 Reps
@7
@9
4
Leg Extension
2 Sets
2 Sets
15-20 Reps
6-12 Reps
@7
@9
5
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@8
6
Pendulum Squat
2 Sets
2 Sets
10-15 Reps
6-12 Reps
@8
@9
7
Abs Crunch (Machine)
3 Sets
15-20 Reps
-
8
Plank
2 Sets
1 Set
1-1.5 mins
1.5-2 mins
-
-
9
Abs Crunch (Bodyweight)
3 Sets
50 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
10-15 Reps
6-8 Reps
@7
@9
2
Lateral Raise (Dumbbell)
2 Sets
3 Sets
10-15 Reps
8-12 Reps
@7
@8
3
Long Pause Bench Press
1 Set
2 Sets
8-12 Reps
6-10 Reps
@7
@9
4
Incline Chest Fly (Dumbbell)
3 Sets
12 Reps
@7
5
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
8-12 Reps
@7
@9
6
Seated Front Raise
1 Set
2 Sets
10-15 Reps
8-12 Reps
@7
@9
7
Lateral Raise (Cable)
2 Sets
2 Sets
10-15 Reps
6-12 Reps
@8
@9
8
Dip (Weighted)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
9
Cardio
1 Set
30 mins
-
Day 3
1
Wide Grip Lat Pulldown
1 Set
2 Sets
1 Set
10-15 Reps
8-12 Reps
6-10 Reps
@8
@9
@10
2
Barbell Row
1 Set
2 Sets
6-10 Reps
6-10 Reps
@8
@9
3
Single Arm Iso Row
1 Set
2 Sets
10-15 Reps
6-10 Reps
@7
@9
4
Seated Row (Cable)
1 Set
2 Sets
1 Set
10-15 Reps
8-12 Reps
8-12 Reps
@7
@9
@10
5
Face Pull
4 Sets
12-15 Reps
@8
6
Rear Delt Fly (Machine)
3 Sets
AMRAP
@10
7
Reverse Abs Crunch (Bodyweight)
1 Set
2 Sets
40-60 Reps
40-60 Reps
@7
@8
8
Bicycle Crunch
3 Sets
20-30 Reps
@8
9
Cardio
1 Set
40 mins
-
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
@8
2
Lying Leg Curl
2 Sets
2 Sets
8-12 Reps
8-12 Reps
@8
@10
3
Hyperextension
3 Sets
15 Reps
@7
4
Pull Through (Cable)
3 Sets
15 Reps
@8
5
Hip Thrust (Barbell)
3 Sets
12 Reps
@8
6
Standing Calf Raise
4 Sets
AMRAP
@8
7
Seated Calf Raise
2 Sets
2 Sets
AMRAP
AMRAP
@8
@10
8
Neck Curl
4 Sets
10-15 Reps
@8
9
Reverse Wrist Curl (Barbell)
4 Sets
10-15 Reps
@10
10
Cardio
1 Set
60 mins
@8
Day 5
1
Tricep Pushdown (Cable)
2 Sets
2 Sets
AMRAP
AMRAP
@8
@10
2
Lying Tricep Extension (Barbell)
2 Sets
2 Sets
10-15 Reps
6-12 Reps
@8
@10
3
Single Arm Tricep Extension (Cable)
3 Sets
AMRAP
@9
4
Preacher Curl (Barbell)
2 Sets
2 Sets
10-15 Reps
6-10 Reps
@8
@10
5
Incline Curl (Dumbbell)
3 Sets
AMRAP
@10
6
Hammer Curl
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@10
7
Lateral Raise (Cable)
3 Sets
AMRAP
@9
8
Shrug (Dumbbell)
3 Sets
AMRAP
-
9
Abs Crunch (Machine)
2 Sets
2 Sets
15-25 Reps
15-25 Reps
@8
@10
Day 6
1
Leg Extension
3 Sets
10-20 Reps
@8
2
Pendulum Squat
2 Sets
2 Sets
10-15 Reps
6-12 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
1 Set
10-15 Reps
6-12 Reps
@8
@9
4
Bulgarian Split Squat (Bodyweight)
2 Sets
15 Reps
-
5
Hip Adductor (Machine)
2 Sets
2 Sets
20 Reps
20 Reps
@7
@8
6
Hip Abductor (Machine)
4 Sets
40-60 Reps
@7
7
Abs Crunch (Machine)
3 Sets
15-25 Reps
@8
8
Cardio
1 Set
30-60 mins
-
Day 7
1
Incline Bench Press (Smith Machine)
2 Sets
2 Sets
10-15 Reps
6-10 Reps
@7
@9
2
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
6-10 Reps
@8
@9
@10
3
Incline Chest Fly (Dumbbell)
1 Set
3 Sets
10-15 Reps
6-12 Reps
@7
@9
4
Chest Fly (Cable)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7
@9
5
Lateral Raise (Dumbbell)
3 Sets
2 Sets
10-15 Reps
6-12 Reps
@8
@9
6
Seated Front Raise
3 Sets
10-15 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
20-40 Reps
@8
8
Bicycle Crunch
3 Sets
20-40 Reps
@8
9
Cardio
1 Set
20 mins
-
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Rich B.Age 26, Man
20 days ago
5 weeks complete
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Marginal modifications
Legit.