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BoostcampPNG

cut n build

by Pooria B.
1 athletes joined

Program Description

to cut and build some muscle

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    6 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jun 13, 2024 03:57
  • Last Edited
    Jun 29, 2024 02:18
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
3
RPE 9
RPE 10
3
Decline Push Up
2
1 mins
RPE 9
4
Eccentric Push Up
2
1 mins
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Seated Dumbbell Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
3
RPE 9
RPE 10
3
Decline Push Up
2
1 mins
RPE 9
4
Eccentric Push Up
2
1 mins
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Seated Dumbbell Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
3
RPE 9
RPE 10
3
Decline Push Up
2
1 mins
RPE 9
4
Eccentric Push Up
2
1 mins
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Seated Dumbbell Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
3
RPE 9
RPE 10
3
Decline Push Up
2
1 mins
RPE 9
4
Eccentric Push Up
2
1 mins
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Seated Dumbbell Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
3
RPE 9
RPE 10
3
Decline Push Up
2
1 mins
RPE 9
4
Eccentric Push Up
2
1 mins
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Seated Dumbbell Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
3
RPE 9
RPE 10
3
Decline Push Up
2
1 mins
RPE 9
4
Eccentric Push Up
2
1 mins
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Seated Dumbbell Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
RPE 9
2
Sumo Deadlift (Dumbbell)
1
RPE 9
3
Split Squat (Dumbbell)
1
RPE 8
4
Romanian Deadlift (Dumbbell)
1
RPE 8
5
Walking Lunge (Dumbbell)
1
RPE 9
6
Reverse Nordic Curl
1
RPE 10
7
Straight Leg Calf Raise
3
RPE 9
8
Standing Calf Raise
1
1
RPE 9
RPE 10
9
Standing Calf Raise
1
1
1
RPE 7.5
RPE 8
RPE 9
10
Standing Calf Raise
1
1
1
0.5 mins
1 mins
1 mins
RPE 9
RPE 9
RPE 10
11
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
12
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
13
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
14
Modified Dragon Fly
1
1
RPE 8
RPE 9
15
Wrist Curls
1
2
RPE 9
RPE 10
16
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
2
Goblet Squat
2
RPE 10
3
Reverse Nordic Curl
1
RPE 10
4
Straight Leg Calf Raise
3
RPE 9
5
Standing Calf Raise
1
1
RPE 9
RPE 10
6
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
7
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
8
Modified Dragon Fly
1
1
RPE 8
RPE 9
9
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
10
Wrist Curls
1
2
RPE 9
RPE 10
11
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Goblet Squat
1
RPE 10
4
Reverse Nordic Curl
1
RPE 10
5
Straight Leg Calf Raise
3
RPE 9
6
Standing Calf Raise
1
1
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
8
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
9
Modified Dragon Fly
1
1
RPE 8
RPE 9
10
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
11
Wrist Curls
1
2
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Goblet Squat
1
RPE 10
4
Reverse Nordic Curl
1
RPE 10
5
Straight Leg Calf Raise
3
RPE 9
6
Standing Calf Raise
1
1
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
8
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
9
Modified Dragon Fly
1
1
RPE 8
RPE 9
10
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
11
Wrist Curls
1
2
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Goblet Squat
1
RPE 10
4
Reverse Nordic Curl
1
RPE 10
5
Straight Leg Calf Raise
3
RPE 9
6
Standing Calf Raise
1
1
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
8
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
9
Modified Dragon Fly
1
1
RPE 8
RPE 9
10
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
11
Wrist Curls
1
2
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Dumbbell)
1
1
1
RPE 8
RPE 9
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
RPE 9
3
Goblet Squat
1
RPE 10
4
Reverse Nordic Curl
1
RPE 10
5
Straight Leg Calf Raise
3
RPE 9
6
Standing Calf Raise
1
1
RPE 9
RPE 10
7
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
8
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
9
Modified Dragon Fly
1
1
RPE 8
RPE 9
10
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
11
Wrist Curls
1
2
RPE 9
RPE 10
12
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
2
Skull Crusher
4
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Y Raise
6
-
5
Overhead Press (Dumbbell)
1
5
RPE 9
RPE 10
6
Face Pull
1
30 secs
RPE 9
7
Wide Grip Pull-Up
2
RPE 10
8
Pull-Up (Bodyweight)
1
2
RPE 9
RPE 10
9
Shrug (Dumbbell)
2
RPE 10
10
Single Arm Row (Dumbbell)
1
2
RPE 8
RPE 9
11
Single Arm High Row (Cable)
1
60 secs
RPE 10
12A
Mountain Climber
3
1 mins
-
12B
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
2
Skull Crusher
4
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Y Raise
6
-
5
Overhead Press (Dumbbell)
1
5
RPE 9
RPE 10
6
Face Pull
1
30 secs
RPE 9
7
Wide Grip Pull-Up
2
RPE 10
8
Pull-Up (Bodyweight)
1
2
RPE 9
RPE 10
9
Shrug (Dumbbell)
2
RPE 10
10
Single Arm Row (Dumbbell)
1
2
RPE 8
RPE 9
11
Single Arm High Row (Cable)
1
60 secs
RPE 10
12A
Mountain Climber
3
1 mins
-
12B
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
2
Skull Crusher
4
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Y Raise
7
-
5
Overhead Press (Dumbbell)
1
5
RPE 9
RPE 10
6
Face Pull
1
30 secs
RPE 9
7
Wide Grip Pull-Up
2
RPE 10
8
Pull-Up (Bodyweight)
1
2
RPE 9
RPE 10
9
Shrug (Dumbbell)
2
RPE 10
10
Single Arm Row (Dumbbell)
1
2
RPE 8
RPE 9
11
Single Arm High Row (Cable)
1
60 secs
RPE 10
12A
Mountain Climber
3
1 mins
-
12B
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
2
Skull Crusher
4
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Y Raise
7
-
5
Overhead Press (Dumbbell)
1
5
RPE 9
RPE 10
6
Face Pull
1
30 secs
RPE 9
7
Wide Grip Pull-Up
2
RPE 10
8
Pull-Up (Bodyweight)
1
2
RPE 9
RPE 10
9
Shrug (Dumbbell)
2
RPE 10
10
Single Arm Row (Dumbbell)
1
2
RPE 8
RPE 9
11
Single Arm High Row (Cable)
1
60 secs
RPE 10
12A
Mountain Climber
3
1 mins
-
12B
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
2
Skull Crusher
4
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Y Raise
7
-
5
Overhead Press (Dumbbell)
1
5
RPE 9
RPE 10
6
Face Pull
1
30 secs
RPE 9
7
Wide Grip Pull-Up
2
RPE 10
8
Pull-Up (Bodyweight)
1
2
RPE 9
RPE 10
9
Shrug (Dumbbell)
2
RPE 10
10
Single Arm Row (Dumbbell)
1
2
RPE 8
RPE 9
11
Single Arm High Row (Cable)
1
60 secs
RPE 10
12A
Mountain Climber
3
1 mins
-
12B
Burpee
3
1 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
2
Skull Crusher
4
RPE 10
3
Overhead Tricep Extension (Cable)
2
RPE 10
4
Y Raise
7
-
5
Overhead Press (Dumbbell)
1
5
RPE 9
RPE 10
6
Face Pull
1
30 secs
RPE 9
7
Wide Grip Pull-Up
2
RPE 10
8
Pull-Up (Bodyweight)
1
2
RPE 9
RPE 10
9
Shrug (Dumbbell)
2
RPE 10
10
Single Arm Row (Dumbbell)
1
2
RPE 8
RPE 9
11
Single Arm High Row (Cable)
1
60 secs
RPE 10
12A
Mountain Climber
3
1 mins
-
12B
Burpee
3
1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
RPE 9
2
Standing Calf Raise
1
1
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
RPE 7.5
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
0.5 mins
1 mins
1 mins
RPE 9
RPE 9
RPE 10
5
Bicycle Crunch
1
1
RPE 8
RPE 9
6
Hollow Hold
1
1
RPE 8
RPE 10
7
Russian Twist
1
1
RPE 8
RPE 9
8
Oblique Crunch
1
1
RPE 8
RPE 9
9
Wrist Curls
1
2
RPE 9
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
RPE 9
2
Standing Calf Raise
1
1
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
RPE 7.5
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
0.5 mins
1 mins
1 mins
RPE 9
RPE 9
RPE 10
5
Bicycle Crunch
1
1
RPE 8
RPE 9
6
Hollow Hold
1
1
RPE 8
RPE 10
7
Russian Twist
1
1
RPE 8
RPE 9
8
Oblique Crunch
1
1
RPE 8
RPE 9
9
Wrist Curls
1
2
RPE 9
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
RPE 9
2
Standing Calf Raise
1
1
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
RPE 7.5
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
0.5 mins
1 mins
1 mins
RPE 9
RPE 9
RPE 10
5
Bicycle Crunch
1
1
RPE 8
RPE 9
6
Hollow Hold
1
1
RPE 8
RPE 10
7
Russian Twist
1
1
RPE 8
RPE 9
8
Oblique Crunch
1
1
RPE 8
RPE 9
9
Wrist Curls
1
2
RPE 9
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
RPE 9
2
Standing Calf Raise
1
1
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
RPE 7.5
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
0.5 mins
1 mins
1 mins
RPE 9
RPE 9
RPE 10
5
Bicycle Crunch
1
1
RPE 8
RPE 9
6
Hollow Hold
1
1
RPE 8
RPE 10
7
Russian Twist
1
1
RPE 8
RPE 9
8
Oblique Crunch
1
1
RPE 8
RPE 9
9
Wrist Curls
1
2
RPE 9
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
RPE 9
2
Standing Calf Raise
1
1
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
RPE 7.5
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
0.5 mins
1 mins
1 mins
RPE 9
RPE 9
RPE 10
5
Bicycle Crunch
1
1
RPE 8
RPE 9
6
Hollow Hold
1
1
RPE 8
RPE 10
7
Russian Twist
1
1
RPE 8
RPE 9
8
Oblique Crunch
1
1
RPE 8
RPE 9
9
Wrist Curls
1
2
RPE 9
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
3
RPE 9
2
Standing Calf Raise
1
1
RPE 9
RPE 10
3
Standing Calf Raise
1
1
1
RPE 7.5
RPE 8
RPE 9
4
Standing Calf Raise
1
1
1
0.5 mins
1 mins
1 mins
RPE 9
RPE 9
RPE 10
5
Bicycle Crunch
1
1
RPE 8
RPE 9
6
Hollow Hold
1
1
RPE 8
RPE 10
7
Russian Twist
1
1
RPE 8
RPE 9
8
Oblique Crunch
1
1
RPE 8
RPE 9
9
Wrist Curls
1
2
RPE 9
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
2
RPE 9
RPE 10
3
Chest Fly (Cable)
1
2
RPE 9.5
RPE 10
4
Chest Fly (Dumbbell)
1
1
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Hammer Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
2
RPE 9
RPE 10
3
Chest Fly (Cable)
1
2
RPE 9.5
RPE 10
4
Chest Fly (Dumbbell)
1
1
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Hammer Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
2
RPE 9
RPE 10
3
Chest Fly (Cable)
1
2
RPE 9.5
RPE 10
4
Chest Fly (Dumbbell)
1
1
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Hammer Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
2
RPE 9
RPE 10
3
Chest Fly (Cable)
1
2
RPE 9.5
RPE 10
4
Chest Fly (Dumbbell)
1
1
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Hammer Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
2
RPE 9
RPE 10
3
Chest Fly (Cable)
1
2
RPE 9.5
RPE 10
4
Chest Fly (Dumbbell)
1
1
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Hammer Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Side Lateral Raise
7
-
2
Incline Bench Press (Dumbbell)
1
2
RPE 9
RPE 10
3
Chest Fly (Cable)
1
2
RPE 9.5
RPE 10
4
Chest Fly (Dumbbell)
1
1
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
1
3
RPE 9
RPE 10
6
Lu Raise
2
RPE 10
7
Hammer Curl
1
3
RPE 9
RPE 10
8A
Mountain Climber
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
8B
Burpee
1
1
1
1 mins
1 mins
1 mins
RPE 6
RPE 7
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Squat
1
RPE 9
2
Sumo Deadlift (Dumbbell)
1
RPE 9
3
Split Squat (Dumbbell)
1
RPE 8
4
Romanian Deadlift (Dumbbell)
1
RPE 8
5
Walking Lunge (Dumbbell)
1
RPE 9
6
Reverse Nordic Curl
1
RPE 10
7
Hip Abductor (Machine)
1
1
RPE 9
RPE 10
8
Straight Leg Calf Raise
3
RPE 9
9
Standing Calf Raise
1
1
RPE 9
RPE 10
10
Standing Calf Raise
1
1
1
RPE 7.5
RPE 8
RPE 9
11
Standing Calf Raise
1
1
1
0.5 mins
1 mins
1 mins
RPE 9
RPE 9
RPE 10
12
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
13
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
14
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
15
Modified Dragon Fly
1
1
RPE 8
RPE 9
16
Wrist Curls
1
2
RPE 9
RPE 10
17
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
1
RPE 8
2
Sumo Squat
1
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
RPE 8
RPE 9
4
Walking Lunge (Dumbbell)
1
1
RPE 8
RPE 9
5
Hip Abductor (Machine)
1
1
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
RPE 9
7
Standing Calf Raise
1
1
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
9
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
10
Modified Dragon Fly
1
1
RPE 8
RPE 9
11
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
12
Wrist Curls
1
2
RPE 9
RPE 10
13
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
1
RPE 8
2
Sumo Squat
1
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
RPE 8
RPE 9
4
Walking Lunge (Dumbbell)
1
1
RPE 8
RPE 9
5
Hip Abductor (Machine)
1
1
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
RPE 9
7
Standing Calf Raise
1
1
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
9
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
10
Modified Dragon Fly
1
1
RPE 8
RPE 9
11
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
12
Wrist Curls
1
2
RPE 9
RPE 10
13
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
1
RPE 8
2
Sumo Squat
1
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
RPE 8
RPE 9
4
Walking Lunge (Dumbbell)
1
1
RPE 8
RPE 9
5
Hip Abductor (Machine)
1
1
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
RPE 9
7
Standing Calf Raise
1
1
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
9
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
10
Modified Dragon Fly
1
1
RPE 8
RPE 9
11
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
12
Wrist Curls
1
2
RPE 9
RPE 10
13
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
1
RPE 8
2
Sumo Squat
1
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
RPE 8
RPE 9
4
Walking Lunge (Dumbbell)
1
1
RPE 8
RPE 9
5
Hip Abductor (Machine)
1
1
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
RPE 9
7
Standing Calf Raise
1
1
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
9
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
10
Modified Dragon Fly
1
1
RPE 8
RPE 9
11
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
12
Wrist Curls
1
2
RPE 9
RPE 10
13
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Dumbbell)
1
RPE 8
2
Sumo Squat
1
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
RPE 8
RPE 9
4
Walking Lunge (Dumbbell)
1
1
RPE 8
RPE 9
5
Hip Abductor (Machine)
1
1
RPE 9
RPE 10
6
Straight Leg Calf Raise
3
RPE 9
7
Standing Calf Raise
1
1
RPE 9
RPE 10
8
Abs Crunch (Weighted)
1
1
RPE 8
RPE 9
9
Plank
1
1
1 mins
1 mins
RPE 9
RPE 10
10
Modified Dragon Fly
1
1
RPE 8
RPE 9
11
Side Bend (Dumbbell)
1
1
RPE 7
RPE 8
12
Wrist Curls
1
2
RPE 9
RPE 10
13
Reverse Wrist Curl (Dumbbell)
1
2
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Y Raise
6
-
2
Pull-Up (Bodyweight)
1
4
RPE 9
RPE 10
3
Face Pull
1
1
30 secs
45 secs
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
2
3
RPE 8
RPE 9
5
Single Arm High Row (Cable)
1
1
1
60 secs
75 secs
90 secs
RPE 10
RPE 10
RPE 10
6
Shrug (Dumbbell)
3
RPE 10
7
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
RPE 10
9
Burpee
4
2 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Y Raise
6
-
2
Pull-Up (Bodyweight)
1
4
RPE 9
RPE 10
3
Face Pull
1
1
30 secs
45 secs
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
2
3
RPE 8
RPE 9
5
Single Arm High Row (Cable)
1
1
1
60 secs
75 secs
90 secs
RPE 10
RPE 10
RPE 10
6
Shrug (Dumbbell)
3
RPE 10
7
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
RPE 10
9
Burpee
4
2 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Y Raise
7
-
2
Pull-Up (Bodyweight)
1
4
RPE 9
RPE 10
3
Face Pull
1
1
30 secs
45 secs
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
2
3
RPE 8
RPE 9
5
Single Arm High Row (Cable)
1
1
1
60 secs
75 secs
90 secs
RPE 10
RPE 10
RPE 10
6
Shrug (Dumbbell)
3
RPE 10
7
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
RPE 10
9
Burpee
4
2 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Y Raise
7
-
2
Pull-Up (Bodyweight)
1
4
RPE 9
RPE 10
3
Face Pull
1
1
30 secs
45 secs
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
2
3
RPE 8
RPE 9
5
Single Arm High Row (Cable)
1
1
1
60 secs
75 secs
90 secs
RPE 10
RPE 10
RPE 10
6
Shrug (Dumbbell)
3
RPE 10
7
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
RPE 10
9
Burpee
4
2 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Y Raise
7
-
2
Pull-Up (Bodyweight)
1
4
RPE 9
RPE 10
3
Face Pull
1
1
30 secs
45 secs
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
2
3
RPE 8
RPE 9
5
Single Arm High Row (Cable)
1
1
1
60 secs
75 secs
90 secs
RPE 10
RPE 10
RPE 10
6
Shrug (Dumbbell)
3
RPE 10
7
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
RPE 10
9
Burpee
4
2 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Y Raise
7
-
2
Pull-Up (Bodyweight)
1
4
RPE 9
RPE 10
3
Face Pull
1
1
30 secs
45 secs
RPE 9
RPE 10
4
Single Arm Row (Dumbbell)
2
3
RPE 8
RPE 9
5
Single Arm High Row (Cable)
1
1
1
60 secs
75 secs
90 secs
RPE 10
RPE 10
RPE 10
6
Shrug (Dumbbell)
3
RPE 10
7
Tricep Pushdown (Cable)
1
1
RPE 9
RPE 10
8
Overhead Tricep Extension (Cable)
2
RPE 10
9
Burpee
4
2 mins
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Lying Side Lateral Raise
7 Sets
-
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
@9
@10
3
Decline Push Up
2 Sets
1 mins
@9
4
Eccentric Push Up
2 Sets
1 mins
@10
5
Lateral Raise (Dumbbell)
1 Set
3 Sets
@9
@10
6
Lu Raise
2 Sets
@10
7
Seated Dumbbell Curl
1 Set
3 Sets
@9
@10
8A
Mountain Climber
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@7
@8
8B
Burpee
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@7
@8
Day 2
1
Sumo Squat
1 Set
@9
2
Sumo Deadlift (Dumbbell)
1 Set
@9
3
Split Squat (Dumbbell)
1 Set
@8
4
Romanian Deadlift (Dumbbell)
1 Set
@8
5
Walking Lunge (Dumbbell)
1 Set
@9
6
Reverse Nordic Curl
1 Set
@10
7
Straight Leg Calf Raise
3 Sets
@9
8
Standing Calf Raise
1 Set
1 Set
@9
@10
9
Standing Calf Raise
1 Set
1 Set
1 Set
@7.5
@8
@9
10
Standing Calf Raise
1 Set
1 Set
1 Set
0.5 mins
1 mins
1 mins
@9
@9
@10
11
Abs Crunch (Weighted)
1 Set
1 Set
@8
@9
12
Plank
1 Set
1 Set
1 mins
1 mins
@9
@10
13
Side Bend (Dumbbell)
1 Set
1 Set
@7
@8
14
Modified Dragon Fly
1 Set
1 Set
@8
@9
15
Wrist Curls
1 Set
2 Sets
@9
@10
16
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
@9
@10
Day 5
1
Lying Side Lateral Raise
7 Sets
-
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
@9
@10
3
Chest Fly (Cable)
1 Set
2 Sets
@9.5
@10
4
Chest Fly (Dumbbell)
1 Set
1 Set
@9
@10
5
Lateral Raise (Dumbbell)
1 Set
3 Sets
@9
@10
6
Lu Raise
2 Sets
@10
7
Hammer Curl
1 Set
3 Sets
@9
@10
8A
Mountain Climber
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@7
@8
8B
Burpee
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@6
@7
@8
Day 4
1
Straight Leg Calf Raise
3 Sets
@9
2
Standing Calf Raise
1 Set
1 Set
@9
@10
3
Standing Calf Raise
1 Set
1 Set
1 Set
@7.5
@8
@9
4
Standing Calf Raise
1 Set
1 Set
1 Set
0.5 mins
1 mins
1 mins
@9
@9
@10
5
Bicycle Crunch
1 Set
1 Set
@8
@9
6
Hollow Hold
1 Set
1 Set
@8
@10
7
Russian Twist
1 Set
1 Set
@8
@9
8
Oblique Crunch
1 Set
1 Set
@8
@9
9
Wrist Curls
1 Set
2 Sets
@9
@10
10
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
@9
@10
Day 7
1
Y Raise
6 Sets
-
2
Pull-Up (Bodyweight)
1 Set
4 Sets
@9
@10
3
Face Pull
1 Set
1 Set
30 secs
45 secs
@9
@10
4
Single Arm Row (Dumbbell)
2 Sets
3 Sets
@8
@9
5
Single Arm High Row (Cable)
1 Set
1 Set
1 Set
60 secs
75 secs
90 secs
@10
@10
@10
6
Shrug (Dumbbell)
3 Sets
@10
7
Tricep Pushdown (Cable)
1 Set
1 Set
@9
@10
8
Overhead Tricep Extension (Cable)
2 Sets
@10
9
Burpee
4 Sets
2 mins
@10
Day 3
1
Tricep Pushdown (Cable)
1 Set
1 Set
@9
@10
2
Skull Crusher
4 Sets
@10
3
Overhead Tricep Extension (Cable)
2 Sets
@10
4
Y Raise
6 Sets
-
5
Overhead Press (Dumbbell)
1 Set
5 Sets
@9
@10
6
Face Pull
1 Set
30 secs
@9
7
Wide Grip Pull-Up
2 Sets
@10
8
Pull-Up (Bodyweight)
1 Set
2 Sets
@9
@10
9
Shrug (Dumbbell)
2 Sets
@10
10
Single Arm Row (Dumbbell)
1 Set
2 Sets
@8
@9
11
Single Arm High Row (Cable)
1 Set
60 secs
@10
12A
Mountain Climber
3 Sets
1 mins
-
12B
Burpee
3 Sets
1 mins
-
Day 6
1
Sumo Squat
1 Set
@9
2
Sumo Deadlift (Dumbbell)
1 Set
@9
3
Split Squat (Dumbbell)
1 Set
@8
4
Romanian Deadlift (Dumbbell)
1 Set
@8
5
Walking Lunge (Dumbbell)
1 Set
@9
6
Reverse Nordic Curl
1 Set
@10
7
Hip Abductor (Machine)
1 Set
1 Set
@9
@10
8
Straight Leg Calf Raise
3 Sets
@9
9
Standing Calf Raise
1 Set
1 Set
@9
@10
10
Standing Calf Raise
1 Set
1 Set
1 Set
@7.5
@8
@9
11
Standing Calf Raise
1 Set
1 Set
1 Set
0.5 mins
1 mins
1 mins
@9
@9
@10
12
Abs Crunch (Weighted)
1 Set
1 Set
@8
@9
13
Plank
1 Set
1 Set
1 mins
1 mins
@9
@10
14
Side Bend (Dumbbell)
1 Set
1 Set
@7
@8
15
Modified Dragon Fly
1 Set
1 Set
@8
@9
16
Wrist Curls
1 Set
2 Sets
@9
@10
17
Reverse Wrist Curl (Dumbbell)
1 Set
2 Sets
@9
@10