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BoostcampPNG

Hybrid

by Tyler F.
2 athletes joined

Program Description

Hybrid athlete and power building type program. Max every 6 weeks.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 29, 2024 01:48
  • Last Edited
    Jul 07, 2024 02:51

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ice Bath
1
15 mins
RPE 8
2
Hot Bath
1
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Seated Overhead Press (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Bench Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Seated Shoulder Press (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Bench Press (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
9
Pec Fly (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
10
Lateral Raise (Dumbbell)
3
3
12 reps
8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Ice Bath
1
15 mins
RPE 8
2
Hot Bath
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Seated Row (Cable)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Deadlift (Barbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Bent Over Row (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Shrug (Dumbbell)
4
8 reps
RPE 9
6
Upright Row (Barbell)
4
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Deadlift (Barbell)
1
1 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hot Bath
1
15 mins
RPE 8
2
Ice Bath
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Single Arm Pushdown
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Hammer Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Preacher Curl (Dumbbell)
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Single Arm Overhead Tricep Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Seated Dumbbell Curl
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
8
Skull Crusher
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hot Bath
1
15 mins
RPE 8
2
Ice Bath
1
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Squat (Barbell)
1
1
1
1
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
3
Leg Extension
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
4
Leg Curl
2
2
2
2
12 reps
8 reps
5 reps
3 reps
RPE 6
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
8
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
3
20 reps
RPE 8
2
Leg Raise (Captain's Chair)
3
10 reps
RPE 8
3
Run
2
6 mins
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Bench Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
9
Pec Fly (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
10
Lateral Raise (Dumbbell)
3 Sets
3 Sets
12 Reps
8 Reps
@8
@9
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Single Arm Pushdown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Hammer Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Preacher Curl (Dumbbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
6
Single Arm Overhead Tricep Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
8
Skull Crusher
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
Day 2
1
Lat Pulldown
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
2
Seated Row (Cable)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Deadlift (Barbell)
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Shrug (Dumbbell)
4 Sets
8 Reps
@9
6
Upright Row (Barbell)
4 Sets
8 Reps
@9
Day 5
1
Sit Up
3 Sets
20 Reps
@8
2
Leg Raise (Captain's Chair)
3 Sets
10 Reps
@8
3
Run
2 Sets
6 mins
@9
Day 4
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@8
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
3
Leg Extension
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
4
Leg Curl
2 Sets
2 Sets
2 Sets
2 Sets
12 Reps
8 Reps
5 Reps
3 Reps
@6
@7
@8
@9
5
Standing Calf Raise
8 Sets
12 Reps
@8