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BoostcampPNG

Little Rookie Plan

by christopher kho
5 athletes joined

Program Description

The primary goal of this workout plan is to introduce a beginner, or "little rookie," to a structured and progressive exercise routine. The plan aims to build a foundation of strength, flexibility, and endurance while focusing on proper form and injury prevention. Additionally, the plan is designed to be enjoyable and sustainable to encourage long-term adherence to a healthy and active lifestyle.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2024 03:41
  • Last Edited
    Jun 21, 2024 01:43
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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 (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7