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BoostcampPNG

Full Body Everyday!!

by Στέλιος Α.
28 athletes joined

Program Description

Are you ready to unleash the beast within? Do you crave a workout that leaves no muscle untouched? Want to sculpt a body that commands attention and exudes strength? Look no further! Our 6-day full body workout program is your ticket to transformation. Are you up for the challenge? Join us now and let's redefine your limits. Training each muscle group daily with fewer sets is ideal for several reasons. First, it allows for optimal frequency of stimulation, ensuring that each muscle gets enough attention throughout the week. Second, the reduced volume per session helps prevent overtraining and allows for better recovery, minimizing the risk of injury and muscle fatigue. Third, it promotes muscle endurance and conditioning by consistently engaging different muscle groups. Finally, it provides variety and keeps workouts exciting, preventing boredom and plateaus in progress. Overall, this approach maximizes efficiency and effectiveness, making it perfect for those looking to achieve balanced muscle development and overall fitness.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2024 12:26
  • Last Edited
    Jan 08, 2025 12:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Bench Press (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
5
Arnold Press
2
10-15 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
8
Abs Crunch (Weighted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Bench Press (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
5
Arnold Press
2
10-15 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
8
Abs Crunch (Weighted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Bench Press (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
5
Arnold Press
2
10-15 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
8
Abs Crunch (Weighted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Bench Press (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
5
Arnold Press
2
10-15 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
8
Abs Crunch (Weighted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Bench Press (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
5
Arnold Press
2
10-15 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
8
Abs Crunch (Weighted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Bench Press (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
5
Arnold Press
2
10-15 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
8
Abs Crunch (Weighted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Bench Press (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
5
Arnold Press
2
10-15 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
8
Abs Crunch (Weighted)
2
10-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-6 reps
RPE 9
2
Bench Press (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 9
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
2
6-10 reps
RPE 8.5
5
Arnold Press
2
10-15 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10-15 reps
RPE 8.5
7
Incline Tricep Extension (Dumbbell)
2
10-15 reps
RPE 8.5
8
Abs Crunch (Weighted)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
5-8 reps
12-15 reps
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
10-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8.5
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8.5
8
Side Crunch (Cable)
2
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
5-8 reps
12-15 reps
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
10-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8.5
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8.5
8
Side Crunch (Cable)
2
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
5-8 reps
12-15 reps
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
10-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8.5
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8.5
8
Side Crunch (Cable)
2
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
5-8 reps
12-15 reps
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
10-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8.5
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8.5
8
Side Crunch (Cable)
2
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
5-8 reps
12-15 reps
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
10-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8.5
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8.5
8
Side Crunch (Cable)
2
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
5-8 reps
12-15 reps
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
10-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8.5
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8.5
8
Side Crunch (Cable)
2
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
5-8 reps
12-15 reps
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
10-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8.5
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8.5
8
Side Crunch (Cable)
2
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-6 reps
RPE 9.5
2
Squat (Smith Machine)
1
1
5-8 reps
12-15 reps
RPE 8.5
RPE 8.5
3
Pull Through (Cable)
2
10-15 reps
RPE 8.5
4
Seated Row (Cable)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
10-15 reps
RPE 8.5
6
Tricep Rope Push Down (Cable)
2
10-15 reps
RPE 8.5
7
Bicep Curl (Cable)
2
10-15 reps
RPE 8.5
8
Side Crunch (Cable)
2
10-15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Push Up (Incline)
2
AMRAP
RPE 10
6
Back Extension (Weighted)
2
8-12 reps
RPE 8.5
7
Dead Hang
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Push Up (Incline)
2
AMRAP
RPE 10
6
Back Extension (Weighted)
2
8-12 reps
RPE 8.5
7
Dead Hang
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Push Up (Incline)
2
AMRAP
RPE 10
6
Back Extension (Weighted)
2
8-12 reps
RPE 8.5
7
Dead Hang
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Push Up (Incline)
2
AMRAP
RPE 10
6
Back Extension (Weighted)
2
8-12 reps
RPE 8.5
7
Dead Hang
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Push Up (Incline)
2
AMRAP
RPE 10
6
Back Extension (Weighted)
2
8-12 reps
RPE 8.5
7
Dead Hang
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Push Up (Incline)
2
AMRAP
RPE 10
6
Back Extension (Weighted)
2
8-12 reps
RPE 8.5
7
Dead Hang
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Push Up (Incline)
2
AMRAP
RPE 10
6
Back Extension (Weighted)
2
8-12 reps
RPE 8.5
7
Dead Hang
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Chin-Up (Bodyweight)
2
AMRAP
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Push Up (Incline)
2
AMRAP
RPE 10
6
Back Extension (Weighted)
2
8-12 reps
RPE 8.5
7
Dead Hang
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 8.5
3
Leg Extension
2
10-15 reps
RPE 8.5
4
Leg Curl
2
10-15 reps
RPE 8.5
5
Straight Leg Calf Raise
4
10-15 reps
RPE 8.5
6
Ab Wheel
2
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 8.5
3
Leg Extension
2
10-15 reps
RPE 8.5
4
Leg Curl
2
10-15 reps
RPE 8.5
5
Straight Leg Calf Raise
4
10-15 reps
RPE 8.5
6
Ab Wheel
2
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 8.5
3
Leg Extension
2
10-15 reps
RPE 8.5
4
Leg Curl
2
10-15 reps
RPE 8.5
5
Straight Leg Calf Raise
4
10-15 reps
RPE 8.5
6
Ab Wheel
2
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 8.5
3
Leg Extension
2
10-15 reps
RPE 8.5
4
Leg Curl
2
10-15 reps
RPE 8.5
5
Straight Leg Calf Raise
4
10-15 reps
RPE 8.5
6
Ab Wheel
2
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 8.5
3
Leg Extension
2
10-15 reps
RPE 8.5
4
Leg Curl
2
10-15 reps
RPE 8.5
5
Straight Leg Calf Raise
4
10-15 reps
RPE 8.5
6
Ab Wheel
2
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 8.5
3
Leg Extension
2
10-15 reps
RPE 8.5
4
Leg Curl
2
10-15 reps
RPE 8.5
5
Straight Leg Calf Raise
4
10-15 reps
RPE 8.5
6
Ab Wheel
2
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 8.5
3
Leg Extension
2
10-15 reps
RPE 8.5
4
Leg Curl
2
10-15 reps
RPE 8.5
5
Straight Leg Calf Raise
4
10-15 reps
RPE 8.5
6
Ab Wheel
2
AMRAP
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-6 reps
RPE 9
2
Good Morning
2
8-12 reps
RPE 8.5
3
Leg Extension
2
10-15 reps
RPE 8.5
4
Leg Curl
2
10-15 reps
RPE 8.5
5
Straight Leg Calf Raise
4
10-15 reps
RPE 8.5
6
Ab Wheel
2
AMRAP
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9
4
Lunge (Barbell)
2
6-10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Bench Press (Close Grip)
2
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9
4
Lunge (Barbell)
2
6-10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Bench Press (Close Grip)
2
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9
4
Lunge (Barbell)
2
6-10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Bench Press (Close Grip)
2
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9
4
Lunge (Barbell)
2
6-10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Bench Press (Close Grip)
2
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9
4
Lunge (Barbell)
2
6-10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Bench Press (Close Grip)
2
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9
4
Lunge (Barbell)
2
6-10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Bench Press (Close Grip)
2
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9
4
Lunge (Barbell)
2
6-10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Bench Press (Close Grip)
2
8-10 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-6 reps
RPE 9.5
2
Bent Over Row (Barbell)
2
5-8 reps
RPE 9
3
Incline Bench Press (Barbell)
2
5-8 reps
RPE 9
4
Lunge (Barbell)
2
6-10 reps
RPE 8.5
5
Romanian Deadlift (Barbell)
2
5-10 reps
RPE 8.5
6
Bicep Curl (Barbell)
2
8-10 reps
RPE 8.5
7
Bench Press (Close Grip)
2
8-10 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Lying Leg Curl
2
8-12 reps
RPE 8.5
3
Lat Pulldown
2
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8.5
6
Hammer Curl
2
8-12 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
8
Straight Leg Calf Raise
2
8-12 reps
RPE 8.5
9
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Lying Leg Curl
2
8-12 reps
RPE 8.5
3
Lat Pulldown
2
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8.5
6
Hammer Curl
2
8-12 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
8
Straight Leg Calf Raise
2
8-12 reps
RPE 8.5
9
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Lying Leg Curl
2
8-12 reps
RPE 8.5
3
Lat Pulldown
2
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8.5
6
Hammer Curl
2
8-12 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
8
Straight Leg Calf Raise
2
8-12 reps
RPE 8.5
9
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Lying Leg Curl
2
8-12 reps
RPE 8.5
3
Lat Pulldown
2
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8.5
6
Hammer Curl
2
8-12 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
8
Straight Leg Calf Raise
2
8-12 reps
RPE 8.5
9
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Lying Leg Curl
2
8-12 reps
RPE 8.5
3
Lat Pulldown
2
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8.5
6
Hammer Curl
2
8-12 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
8
Straight Leg Calf Raise
2
8-12 reps
RPE 8.5
9
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Lying Leg Curl
2
8-12 reps
RPE 8.5
3
Lat Pulldown
2
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8.5
6
Hammer Curl
2
8-12 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
8
Straight Leg Calf Raise
2
8-12 reps
RPE 8.5
9
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Lying Leg Curl
2
8-12 reps
RPE 8.5
3
Lat Pulldown
2
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8.5
6
Hammer Curl
2
8-12 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
8
Straight Leg Calf Raise
2
8-12 reps
RPE 8.5
9
Hanging Leg Raise
2
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 8.5
2
Lying Leg Curl
2
8-12 reps
RPE 8.5
3
Lat Pulldown
2
8-12 reps
RPE 8.5
4
Chest Fly (Machine)
2
8-12 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 8.5
6
Hammer Curl
2
8-12 reps
RPE 8.5
7
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 8.5
8
Straight Leg Calf Raise
2
8-12 reps
RPE 8.5
9
Hanging Leg Raise
2
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
3 Sets
3-6 Reps
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@9
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
2 Sets
6-10 Reps
@8.5
5
Arnold Press
2 Sets
10-15 Reps
@8.5
6
Incline Curl (Dumbbell)
2 Sets
10-15 Reps
@8.5
7
Incline Tricep Extension (Dumbbell)
2 Sets
10-15 Reps
@8.5
8
Abs Crunch (Weighted)
2 Sets
10-15 Reps
@9
Day 2
1
Bench Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Squat (Smith Machine)
1 Set
1 Set
5-8 Reps
12-15 Reps
@8.5
@8.5
3
Pull Through (Cable)
2 Sets
10-15 Reps
@8.5
4
Seated Row (Cable)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8.5
6
Tricep Rope Push Down (Cable)
2 Sets
10-15 Reps
@8.5
7
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8.5
8
Side Crunch (Cable)
2 Sets
10-15 Reps
@8.5
Day 3
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Chin-Up (Bodyweight)
2 Sets
AMRAP
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Push Up (Incline)
2 Sets
AMRAP
@10
6
Back Extension (Weighted)
2 Sets
8-12 Reps
@8.5
7
Dead Hang
2 Sets
AMRAP
@10
Day 4
1
Squat (Barbell)
3 Sets
3-6 Reps
@9
2
Good Morning
2 Sets
8-12 Reps
@8.5
3
Leg Extension
2 Sets
10-15 Reps
@8.5
4
Leg Curl
2 Sets
10-15 Reps
@8.5
5
Straight Leg Calf Raise
4 Sets
10-15 Reps
@8.5
6
Ab Wheel
2 Sets
AMRAP
@8.5
Day 5
1
Overhead Press (Barbell)
3 Sets
3-6 Reps
@9.5
2
Bent Over Row (Barbell)
2 Sets
5-8 Reps
@9
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
@9
4
Lunge (Barbell)
2 Sets
6-10 Reps
@8.5
5
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
@8.5
6
Bicep Curl (Barbell)
2 Sets
8-10 Reps
@8.5
7
Bench Press (Close Grip)
2 Sets
8-10 Reps
@8.5
Day 6
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@8.5
2
Lying Leg Curl
2 Sets
8-12 Reps
@8.5
3
Lat Pulldown
2 Sets
8-12 Reps
@8.5
4
Chest Fly (Machine)
2 Sets
8-12 Reps
@8.5
5
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@8.5
6
Hammer Curl
2 Sets
8-12 Reps
@8.5
7
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@8.5
8
Straight Leg Calf Raise
2 Sets
8-12 Reps
@8.5
9
Hanging Leg Raise
2 Sets
AMRAP
@10