logo
BoostcampPNG

Max’s FBW

by Maksymilian Saniewski
1 athletes joined

Program Description

Weight loss, muscle gain, strength improvement. I made this plan because I cannot go to the gym 4-5 times per week like earlier.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 12:17
  • Last Edited
    Dec 10, 2024 12:47
BlogBannerPC
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
BlogBannerPC
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)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
5
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9.5
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@10
7
Spider Curl
1 Set
1 Set
12 Reps
10 Reps
@9
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@10
3
Chest Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@9.5
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8.5
@9.5
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8.5
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
7
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9
@9.5
@10
Day 3
1
Leg Press
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
2
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
@8.5
@9
@10
5
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8.5
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@9.5
7
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10