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Muscle and Strength Full Body

by Halcyon
4 athletes joined

Program Description

Full body workouts have always been popular. Many bodybuilding greats (including the likes of Arnold Schwarzenegger and Steve Reeves) used them to build the foundation of their lean muscle mass. The reason for their effectiveness is they allow you to train hard and only 3 days a week. This type of programming allows most to optimally recover between training sessions. They’re perfect for any experience level. Beginners will thrive when using full body workouts. Intermediates will continue to notice progress towards their goals. And advanced lifters will be able to maintain their size and slowly build upon their established foundation. - Link to Workout: https://www.muscleandstrength.com/ workouts/muscle-strength-full-body-workout-routine

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 02:48
  • Last Edited
    Dec 08, 2024 06:19
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Squat (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
3
Bench Press (Barbell)
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
4
Barbell Row
1
1
3
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7.5
5
Upright Row (Dumbbell)
3
1
10 reps
RPE 7.5
-
6
Skull Crusher
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
8
Leg Curl
3
12 reps
RPE 7.5
9
Ab Wheel
3
12 reps
-
10
Stretching
1
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Deadlift (Barbell)
1
1
1
2
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Romanian Deadlift (Barbell)
2
12 reps
RPE 7.5
4
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
5
Inverted Row
3
10 reps
RPE 7.5
6
Dip (Assisted)
3
15 reps
-
7
Shrug (Barbell)
3
10 reps
-
8
Standing Calf Raise
3
12 reps
-
9
Plank
3
1 mins
-
10
Stretching
1
1
5 mins
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
2
Squat (Barbell)
1
20 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
One Arm Bent Over Row
3
10 reps
-
5
Arnold Press
3
10 reps
-
6
Tricep Extension (Cable)
3
10 reps
-
7
Bicep Curl (Barbell)
3
10 reps
-
8
Leg Curl
3
12 reps
-
9
Ab Wheel
3
12 reps
-
10
Stretching
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Stretching
1 Set
5 mins
-
2
Squat (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@6.5
@7.5
3
Bench Press (Barbell)
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@6.5
@7.5
4
Barbell Row
1 Set
1 Set
3 Sets
5 Reps
5 Reps
5 Reps
@6
@6.5
@7.5
5
Upright Row (Dumbbell)
3 Sets
1 Set
10 Reps
@7.5
-
6
Skull Crusher
3 Sets
10 Reps
@7.5
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
8
Leg Curl
3 Sets
12 Reps
@7.5
9
Ab Wheel
3 Sets
12 Reps
-
10
Stretching
1 Set
5 mins
-
Day 2
1
Cardio
1 Set
30 mins
-
Day 3
1
Stretching
1 Set
5 mins
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
@7.5
4
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
5
Inverted Row
3 Sets
10 Reps
@7.5
6
Dip (Assisted)
3 Sets
15 Reps
-
7
Shrug (Barbell)
3 Sets
10 Reps
-
8
Standing Calf Raise
3 Sets
12 Reps
-
9
Plank
3 Sets
1 mins
-
10
Stretching
1 Set
1 Set
5 mins
-
-
Day 4
1
Cardio
1 Set
30 mins
-
Day 5
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
2
Squat (Barbell)
1 Set
20 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
4
One Arm Bent Over Row
3 Sets
10 Reps
-
5
Arnold Press
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
3 Sets
10 Reps
-
7
Bicep Curl (Barbell)
3 Sets
10 Reps
-
8
Leg Curl
3 Sets
12 Reps
-
9
Ab Wheel
3 Sets
12 Reps
-
10
Stretching
1 Set
-
Day 6
1
Cardio
1 Set
30 mins
-