Program Description
This program isn’t just about looking good in a bikini—it’s about feeling unstoppable in your own skin. It’s about stepping onto the beach with confidence, knowing you’ve put in the work, and embracing a body that reflects your strength, discipline, and dedication. We designed this program for women who are ready to push past their limits, build lean muscle, and burn stubborn fat—all while celebrating their power, femininity, and resilience. Every rep, every drop of sweat, and every small victory will bring you closer to the strongest, most sculpted version of yourself. This isn’t just a fitness journey. It’s a transformation—inside and out. Are you ready to commit to YOU? Let’s make this summer your strongest yet.
Program Overview
- LevelIntermediate, Novice
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedFeb 05, 2025 12:09
- Last EditedFeb 20, 2025 09:25
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
3
10 reps
8 reps
8 reps
5 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
2
10 reps
8 reps
6 reps
RPE 7.5
RPE 8.5
RPE 9
3
Seated Hamstring Curl
3
10 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8.5
5
Back Extension
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2
Military Press (Barbell)
1
3
8 reps
6 reps
RPE 8
RPE 9
3A
Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
3B
Push Up
3
8 reps
RPE 9
4
Single Arm Iso Row
3
10 reps
RPE 9
5A
Lat Pulldown
3
8-10 reps
RPE 8.5-9.5
5B
Lateral Raise (Dumbbell)
1
-
6A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 8.5
6B
Bicep Curl (Cable)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
2
1
8 reps
6 reps
5 reps
12 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 8
2
Leg Extension
2
2
10 reps
8 reps
RPE 9
RPE 9.5
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 9.5
4
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
5
Hip Adductor (Machine)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
AMRAP
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5-9.5
2B
Push Up
2
1
6-8 reps
6-8 reps
RPE 8.5
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
2
8-10 reps
6-8 reps
RPE 8.5
RPE 9
4
Seated Row (Cable)
3
10 reps
RPE 8.5
5
Chest Fly (Cable)
3
8 reps
RPE 9
6
Face Pull
3
12 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 3
1
Leg Press (45 Degrees)1 Set
1 Set
2 Sets
1 Set
8 Reps
6 Reps
5 Reps
12 Reps
@7.5
@8.5
@9
@8
2
Leg Extension2 Sets
2 Sets
10 Reps
8 Reps
@9
@9.5
3
Walking Lunge (Dumbbell)3 Sets
10-12 Reps
@9.5
4
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@9
5
Hip Adductor (Machine)3 Sets
10 Reps
@9
Day 4
1
Pull-Up (Band)2 Sets
AMRAP
@10
2A
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@8.5-9.5
2B
Push Up2 Sets
1 Set
6-8 Reps
6-8 Reps
@8.5
@9
3
Seated Shoulder Press (Dumbbell)2 Sets
2 Sets
8-10 Reps
6-8 Reps
@8.5
@9
4
Seated Row (Cable)3 Sets
10 Reps
@8.5
5
Chest Fly (Cable)3 Sets
8 Reps
@9
6
Face Pull3 Sets
12 Reps
@8.5
Day 2
1
Pull-Up (Band)2 Sets
AMRAP
@10
2
Military Press (Barbell)1 Set
3 Sets
8 Reps
6 Reps
@8
@9
3A
Bench Press (Dumbbell)3 Sets
8-10 Reps
@8.5-9.5
3B
Push Up3 Sets
8 Reps
@9
4
Single Arm Iso Row3 Sets
10 Reps
@9
5A
Lat Pulldown3 Sets
8-10 Reps
@8.5-9.5
5B
Lateral Raise (Dumbbell)1 Set
-
6A
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@8.5
6B
Bicep Curl (Cable)3 Sets
12 Reps
@8.5
Day 1
1
Hip Thrust (Barbell)1 Set
1 Set
1 Set
3 Sets
10 Reps
8 Reps
8 Reps
5 Reps
@6.5
@7.5
@8.5
@9.5
2
Romanian Deadlift (Barbell)1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
@7.5
@8.5
@9
3
Seated Hamstring Curl3 Sets
10 Reps
@9
4
Bulgarian Split Squat (Dumbbell)3 Sets
8 Reps
@8.5
5
Back Extension3 Sets
10 Reps
@7.5