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BoostcampPNG

FULL BODY

by Alexander G.
3 athletes joined

Program Description

muscle building

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 03:06
  • Last Edited
    Jan 23, 2025 02:23
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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
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Week 1
1 / 9 Weeks
Day 2
1
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Reverse Pec Deck
1 Set
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
High Row
1 Set
8-12 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
10
Leg Extension
1 Set
8-12 Reps
@10
11
Seated Calf Raise
1 Set
8-12 Reps
@10
12
Wrist Curls
1 Set
8-12 Reps
@10
Day 3
1
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Reverse Pec Deck
1 Set
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
High Row
1 Set
8-12 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
10
Leg Extension
1 Set
8-12 Reps
@10
11
Seated Calf Raise
1 Set
8-12 Reps
@10
12
Wrist Curls
1 Set
8-12 Reps
@10
Day 4
1
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Reverse Pec Deck
1 Set
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
High Row
1 Set
8-12 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
10
Leg Extension
1 Set
8-12 Reps
@10
11
Seated Calf Raise
1 Set
8-12 Reps
@10
12
Wrist Curls
1 Set
8-12 Reps
@10
Day 5
1
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Reverse Pec Deck
1 Set
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
High Row
1 Set
8-12 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
10
Leg Extension
1 Set
8-12 Reps
@10
11
Seated Calf Raise
1 Set
8-12 Reps
@10
12
Wrist Curls
1 Set
8-12 Reps
@10
Day 1
1
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Reverse Pec Deck
1 Set
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
High Row
1 Set
8-12 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
10
Leg Extension
1 Set
8-12 Reps
@10
11
Seated Calf Raise
1 Set
8-12 Reps
@10
12
Wrist Curls
1 Set
8-12 Reps
@10