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Get fit for vacation

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Program Description

Build strength and work on hypertrophy. Run while in a slight calorie deficit

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 04:15
  • Last Edited
    Jan 02, 2025 04:37
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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
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
1 Set
10 Reps
10 Reps
8 Reps
99 Reps
@6.5
@7.5
@10
@10
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
3
Chest Fly (Machine)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
4
Tricep Rope Push Down (Cable)
4 Sets
1 Set
12 Reps
99 Reps
@10
@10
5
Overhead Tricep Extension (Dumbbell)
4 Sets
1 Set
12 Reps
99 Reps
@10
@10
6
Decline Crunch
5 Sets
12 Reps
@10
Day 2
1
Rack Pull (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
10 Reps
8 Reps
99 Reps
@6.5
@7.5
@10
@10
2
Barbell Row
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
3
Lat Pulldown
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
4
Incline Pushdown (Cable)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
5
Seated Row (Cable)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
6
Back Extension (Weighted)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
3 Sets
1 Set
10 Reps
10 Reps
8 Reps
99 Reps
@6.5
@7.5
@10
@10
2
Hip Thrust (Machine)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
3
Leg Press
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
4
Leg Extension
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
5
Leg Curl
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
6
Standing Calf Raise
5 Sets
12 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
10 Reps
8 Reps
99 Reps
@6.5
@7.5
@10
@10
2
Landmine Press
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
3
Arnold Press
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
4
Lateral Raise (Dumbbell)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
5
Front Raise
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
6
Upright Row (Cable)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
7
Bicep Curl (Cable)
4 Sets
1 Set
12 Reps
99 Reps
@10
@10
8
Decline Crunch
5 Sets
12 Reps
@10