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Teddy UL Program Beg U/L Prg

by Ted Ngaleu
1 athletes joined

Program Description

To get big

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 17, 2024 10:03
  • Last Edited
    May 21, 2024 11:53
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Decline Push Up
3
10-12 reps
RPE 9
2
Pull-Up (Band)
3
6-10 reps
RPE 9
3
Chin-Up Band
3
6-10 reps
RPE 9
4
Overhead Press (Barbell)
3
8-10 reps
RPE 9
5
Dip (Assisted)
3
6-10 reps
RPE 9
6
Inverted Row
3
10-12 reps
RPE 9
7
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9
8
Bicep Curl (Barbell)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-10 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-10 reps
RPE 9
3
Deficit Push Up
3
10-12 reps
RPE 9
4
Bulgarian Split Squat (Barbell)
3
10-12 reps
RPE 9
5
Seated Calf Raise
3
15-20 reps
RPE 9
6
Leg Raise (Captain's Chair)
3
15-20 reps
RPE 9
7
Bicep Curl (Machine)
3
10-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9
Day 3
1
Decline Push Up
3 Sets
10-12 Reps
@9
2
Pull-Up (Band)
3 Sets
6-10 Reps
@9
3
Chin-Up Band
3 Sets
6-10 Reps
@9
4
Overhead Press (Barbell)
3 Sets
8-10 Reps
@9
5
Dip (Assisted)
3 Sets
6-10 Reps
@9
6
Inverted Row
3 Sets
10-12 Reps
@9
7
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@9
8
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@9
Day 4
1
Squat (Smith Machine)
3 Sets
8-10 Reps
@9
2
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
@9
3
Deficit Push Up
3 Sets
10-12 Reps
@9
4
Bulgarian Split Squat (Barbell)
3 Sets
10-12 Reps
@9
5
Seated Calf Raise
3 Sets
15-20 Reps
@9
6
Leg Raise (Captain's Chair)
3 Sets
15-20 Reps
@9
7
Bicep Curl (Machine)
3 Sets
10-12 Reps
@9