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BoostcampPNG

my full body

by victor C.
2 athletes joined

Program Description

for me

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 30, 2024 08:36
  • Last Edited
    Jan 04, 2025 10:46
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
3
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
5
Barbell Row
4 Sets
12 Reps
@8
6
Bench Press (Barbell)
4 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
8
Front Raise
4 Sets
15 Reps
@8
9
Face Pull
4 Sets
15 Reps
@8
10
Hammer Curl
4 Sets
12 Reps
@8
11
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 2
1
Leg Press
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Lunge (Barbell)
4 Sets
12 Reps
@8
3
Back Extension
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Bench Press (Barbell)
4 Sets
10 Reps
@9
6
Incline Chest Press (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
8
Front Raise
4 Sets
15 Reps
@8
9
Face Pull
4 Sets
15 Reps
@8
10
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
11
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
3
Hip Thrust (Machine)
4 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
5
Pendlay Row
4 Sets
12 Reps
@8
6
Incline Chest Press (Machine)
4 Sets
12 Reps
@8
7
Pec Deck (Machine)
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
9
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
10
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@8
11
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
12
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 4
1
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
3
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
5
Barbell Row
4 Sets
12 Reps
@8
6
Bench Press (Barbell)
4 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
8
Front Raise
4 Sets
15 Reps
@8
9
Face Pull
4 Sets
15 Reps
@8
10
Hammer Curl
4 Sets
12 Reps
@8
11
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 5
1
Leg Press
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Lunge (Barbell)
4 Sets
12 Reps
@8
3
Back Extension
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Bench Press (Barbell)
4 Sets
10 Reps
@9
6
Incline Chest Press (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
8
Front Raise
4 Sets
15 Reps
@8
9
Face Pull
4 Sets
15 Reps
@8
10
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
11
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
3
Hip Thrust (Machine)
4 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
5
Pendlay Row
4 Sets
12 Reps
@8
6
Incline Chest Press (Machine)
4 Sets
12 Reps
@8
7
Pec Deck (Machine)
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
9
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
10
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@8
11
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
12
Abs Crunch (Weighted)
4 Sets
15 Reps
@8