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BoostcampPNG

I’m Batman

by Joshua R.
2.0
(1 rating)

Program Description

Figure out what works for me

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 25, 2024 07:42
  • Last Edited
    Dec 25, 2024 08:16
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 7
No exercises added to this day
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Wrist Curls
3 Sets
10 Reps
@8
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Cardio
1 Set
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Wrist Curls
3 Sets
10 Reps
@8
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Cardio
1 Set
-
Day 1
1
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
2
Bicep Curl (Cable)
3 Sets
10 Reps
@8
3
Decline Sit Up (Bodyweight)
3 Sets
10 Reps
@8.5
4
Dumbbell Row
3 Sets
10 Reps
@8
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
@9
7
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
8
Cardio
1 Set
10 mins
@6.5
Day 4
1
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
2
Bicep Curl (Cable)
3 Sets
10 Reps
@8
3
Decline Sit Up (Bodyweight)
3 Sets
10 Reps
@8.5
4
Dumbbell Row
3 Sets
10 Reps
@8
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
@9
7
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
8
Cardio
1 Set
10 mins
@6.5
Day 3
1
Leg Extension
3 Sets
10 Reps
@8
2
Leg Curl
3 Sets
10 Reps
@8
3
Squat (Smith Machine)
3 Sets
10 Reps
@8
4
Deadlift (Smith Machine)
3 Sets
10 Reps
@8
5
Leg Press
3 Sets
10 Reps
@8
6
Calf Raise
3 Sets
10 Reps
@8
Day 6
1
Cardio
1 Set
30 mins
@8
Day 7
No exercises added to this day