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BoostcampPNG

Bro split 🦍

by Dev Gurunani
4 athletes joined

Program Description

The purpose is to lose weight and gain overall muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 30, 2024 06:44
  • Last Edited
    Oct 28, 2024 02:16
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15+ reps
RPE 10
2
Chest Fly (Cable)
3
15+ reps
RPE 10
3
Pec Deck (Machine)
3
15+ reps
RPE 10
4
Chest Fly (Machine)
3
15+ reps
RPE 10
5
Dip (Assisted)
3
15+ reps
RPE 10
6
Wrist Curls
3
25+ reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
1
25+ reps
25+ reps
RPE 10
RPE 9.5
8
Reverse Wrist Curl (Barbell)
3
25+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
15+ reps
RPE 10
2
Barbell Row
3
1
15+ reps
RPE 10
-
3
Lat Pulldown
3
15+ reps
RPE 10
4
Shrug (Dumbbell)
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
15+ reps
RPE 10
2
Lateral Raise (Dumbbell)
3
15+ reps
RPE 10
3
Upright Row (Barbell)
3
15+ reps
RPE 10
4
Seated Overhead Press (Barbell)
3
15+ reps
RPE 10
5
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15+ reps
RPE 10
2
Skull Crusher
2
1
15+ reps
15+ reps
RPE 10
RPE 9
3
Spider Curl
3
15+ reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
15+ reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15+ reps
RPE 10
6
Decline Crunch
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15+ reps
RPE 10
2
Hip Adductor (Machine)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 9.5
RPE 9
RPE 10
3
Leg Extension
2
1
15+ reps
15+ reps
RPE 9
RPE 10
4
Leg Press (45 Degrees)
3
15+ reps
RPE 10
5
Lying Leg Curl
3
15+ reps
RPE 10
6
Standing Calf Raise
3
15+ reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
15+ Reps
@10
2
Chest Fly (Cable)
3 Sets
15+ Reps
@10
3
Pec Deck (Machine)
3 Sets
15+ Reps
@10
4
Chest Fly (Machine)
3 Sets
15+ Reps
@10
5
Dip (Assisted)
3 Sets
15+ Reps
@10
6
Wrist Curls
3 Sets
25+ Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
25+ Reps
25+ Reps
@10
@9.5
8
Reverse Wrist Curl (Barbell)
3 Sets
25+ Reps
@10
Day 3
1
Pull-Up (Assisted)
3 Sets
15+ Reps
@10
2
Barbell Row
3 Sets
1 Set
15+ Reps
@10
-
3
Lat Pulldown
3 Sets
15+ Reps
@10
4
Shrug (Dumbbell)
3 Sets
15+ Reps
@10
Day 2
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 5
1
Hammer Curl
3 Sets
15+ Reps
@10
2
Skull Crusher
2 Sets
1 Set
15+ Reps
15+ Reps
@10
@9
3
Spider Curl
3 Sets
15+ Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
15+ Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15+ Reps
@10
6
Decline Crunch
3 Sets
15+ Reps
@10
Day 4
1
Rear Delt Fly (Dumbbell)
3 Sets
15+ Reps
@10
2
Lateral Raise (Dumbbell)
3 Sets
15+ Reps
@10
3
Upright Row (Barbell)
3 Sets
15+ Reps
@10
4
Seated Overhead Press (Barbell)
3 Sets
15+ Reps
@10
5
Decline Crunch
3 Sets
15+ Reps
@10
Day 6
1
Hip Abductor (Machine)
3 Sets
15+ Reps
@10
2
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@9.5
@9
@10
3
Leg Extension
2 Sets
1 Set
15+ Reps
15+ Reps
@9
@10
4
Leg Press (45 Degrees)
3 Sets
15+ Reps
@10
5
Lying Leg Curl
3 Sets
15+ Reps
@10
6
Standing Calf Raise
3 Sets
15+ Reps
@10