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BoostcampPNG

Ruzomot

by Razi A.

Program Description

1. Least injury prone 2. Easy to carry out with good form 3. Progressive overload 4. Less shuffles and chaos NB: 7th week Deloading / complete rest

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 18, 2024 06:04
  • Last Edited
    May 09, 2024 03:15
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ON THE BOOSTCAMP APP FOR FREE
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AppleStore
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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
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
3
12 reps
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
2
1
12 reps
8 reps
85%
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
2
1
12 reps
8 reps
85%
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
2
1
12 reps
8 reps
85%
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
2
1
12 reps
8 reps
85%
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
2
1
12 reps
8 reps
85%
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Decline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Decline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Decline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
3
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
Close Grip Dips
3
8 reps
RPE 8.5
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
4
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
8
Seated Dip (Machine)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
3
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
Close Grip Dips
3
8 reps
RPE 8.5
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
4
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
8
Seated Dip (Machine)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
3
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
Close Grip Dips
3
8 reps
RPE 8.5
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
4
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
8
Seated Dip (Machine)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Preacher Curl (Machine)
3
12 reps
RPE 7.5
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Hollow Hold
2
1-3 mins
RPE 8
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Supinated Grip Chin-ups
1
1
1
7 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Russian Twist
2
8 reps
RPE 9
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Preacher Curl (Machine)
3
12 reps
RPE 7.5
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Hollow Hold
2
1-3 mins
RPE 8
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Supinated Grip Chin-ups
1
1
1
7 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Russian Twist
2
8 reps
RPE 9
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Preacher Curl (Machine)
3
12 reps
RPE 7.5
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Hollow Hold
2
1-3 mins
RPE 8
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Supinated Grip Chin-ups
1
1
1
7 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Russian Twist
2
8 reps
RPE 9
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Week 1
1 / 6 Weeks
Day 6
1
Battle Ropes
1 Set
1-4 mins
@9.5
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
85%
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
@8
@8
@8
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
7
Glute Bridge (Dumbbell)
3 Sets
1-4 mins
@6.5
Day 3
1
Squat (Bodyweight)
3 Sets
35 Reps
@7
2
Wall Sit
1 Set
1-4 mins
@8.5
3
Lying Leg Curl
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
70%
100%
85%
4
Leg Extension
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
5
Leg Press
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
7
Walking Lunge
3 Sets
12 Reps
@8.5
8
Seated Calf Raise
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
15 Reps
40%
70%
100%
85%
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
12 Reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
3
Reverse Pec Deck
3 Sets
12 Reps
@8
4
Upright Row (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6.5
@8
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
7
Close Grip Dips
3 Sets
8 Reps
@8.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 5
1
Hammer Curl
1 Set
1 Set
3 Sets
3 Reps
3 Reps
12 Reps
@6
@9.5
@8
2
Bicep Curl (Dumbbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6
@9.5
@8
3
Preacher Curl (Machine)
3 Sets
12 Reps
@7.5
4
Side Crunch (Cable)
2 Sets
12 Reps
@8
5
Suitcase Carry
2 Sets
1-3 mins
@9
6
Hollow Hold
2 Sets
1-3 mins
@8
7
Plank
2 Sets
1-3 mins
@8
8
Side Plank
2 Sets
1-3 mins
@8
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1 Set
3 Sets
3 Reps
8 Reps
75%
85%
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9.5
@9.5
@9.5
4
T-Bar Row
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
40%
70%
85%
5
Dumbbell Row
3 Sets
12 Reps
85%
6
Face Pull
3 Sets
12 Reps
@7.5
7
Wrist Curls
3 Sets
12 Reps
85%
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
85%