logo
BoostcampPNG

MODEL 1: NEWBIE TO INTERMEDIATE

by Gabriel E.
2 athletes joined

Program Description

Weekly linear progression resetting every 12 weeks (weights)

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 17, 2024 03:36
  • Last Edited
    Sep 13, 2024 08:33
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
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
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10