logo
BoostcampPNG

PROJECT SNATCHED !!

by Lwazi C.
2 athletes joined
5.0
(1 rating)

Program Description

Teaching Lori a thing or two about MIGHTEERNM the prettiest girl emhlabeni 😎

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 21, 2024 04:52
  • Last Edited
    Jul 15, 2024 08:25
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
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Arm Circle
2
60 reps
RPE 6
2
Hip Thrust (Barbell)
4
12 reps
RPE 10
3
Glute Kickback (Cable)
4
12 reps
RPE 10
4
Walking Lunge (Dumbbell)
4
12 reps
RPE 10
5
Hip Adductor (Machine)
4
12 reps
RPE 10
6
Hip Abductor (Machine)
4
12 reps
RPE 10
7
Leg Press
4
12 reps
RPE 10
8
Superman
4
1 reps
RPE 10
9
Back Extension
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
12 reps
RPE 10
2
T-Bar Row
4
12 reps
RPE 10
3
Face Pull
4
12 reps
RPE 10
4
Barbell Row
4
12 reps
RPE 10
5
Front Raise
4
12 reps
RPE 10
6
Seated Row (Cable)
4
12 reps
RPE 10
7
Upright Row (Cable)
4
12 reps
RPE 10
8
Bicep Curl (Cable)
4
12 reps
RPE 10
9
Tricep Pushdown (Cable)
4
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 3
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 1
1
Arm Circle
2 Sets
60 Reps
@6
2
Hip Thrust (Barbell)
4 Sets
12 Reps
@10
3
Glute Kickback (Cable)
4 Sets
12 Reps
@10
4
Walking Lunge (Dumbbell)
4 Sets
12 Reps
@10
5
Hip Adductor (Machine)
4 Sets
12 Reps
@10
6
Hip Abductor (Machine)
4 Sets
12 Reps
@10
7
Leg Press
4 Sets
12 Reps
@10
8
Superman
4 Sets
1 Reps
@10
9
Back Extension
4 Sets
12 Reps
@10
Day 4
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
Day 2
1
Sit Up
4 Sets
12 Reps
@10
2
T-Bar Row
4 Sets
12 Reps
@10
3
Face Pull
4 Sets
12 Reps
@10
4
Barbell Row
4 Sets
12 Reps
@10
5
Front Raise
4 Sets
12 Reps
@10
6
Seated Row (Cable)
4 Sets
12 Reps
@10
7
Upright Row (Cable)
4 Sets
12 Reps
@10
8
Bicep Curl (Cable)
4 Sets
12 Reps
@10
9
Tricep Pushdown (Cable)
4 Sets
12 Reps
@10
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Rethabile M.Age 24, Woman
a year ago
8 years of prior experience
More than expected strength gains
More than expected muscle gains
Significant modifications
The best program I’ve ever done!!! Would highly recommend to anyone trying to gain muscles!