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BoostcampPNG

Mindset over Grindset

by Joseph D.
1 athletes joined

Program Description

A good mix of hypertrophy and body building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2024 01:47
  • Last Edited
    Jun 06, 2024 04:06
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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 (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
Day 6
1
Pallof Press
4 Sets
10 Reps
-
2
Decline Crunch (Weighted)
4 Sets
12 Reps
-
3
Cable Crunch
4 Sets
12 Reps
-
4
Side Plank
3 Sets
2 mins
-
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9