Program Description
This programme emphases hitting body parts twice a week and alternates from free weights at the start of the week to machines towards the end. It will be taxing if you can push close to failure on every set/exercise. Try to keep the rest period between 1:30 - 3:00 mins otherwise with 21 sets you'll be paying for rent at the gym also. I'd advise a longer rest period on the upper lower sessions with the compound exercises (e.g. 2:30 mins) Upper and Lower = Free weights and primarily compound exercises, with a mix of rep ranges. Active rest day of zone 2 walking (45 mins - 60 mins) Push, Pull and Legs = Machines, cables and isolation exercises Active rest day of zone 2 walking (45 mins - 60 mins) Enjoy! Let me know what you think 💬🤔 (Note: feel free to swap exercises out but make sure they are replaced with like for like as to not miss the intended muscle group)
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedMay 24, 2024 10:16
- Last EditedJun 30, 2024 05:32
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START THE PROGRAM
ON THE BOOSTCAMP APP
FOR FREE
ON THE BOOSTCAMP APP
FOR FREE
Scan QR Code to Download
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
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Barbell)
3
8-10 reps
RPE 9
3
Pull-Up (Weighted)
3
6-8 reps
RPE 9
4
Bent Over Row (Barbell)
3
8-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
10-12 reps
RPE 9
6
Dip (Weighted)
3
10-12 reps
RPE 9
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Hamstring Curl
3
10-12 reps
RPE 9
2
Front Squat (Barbell)
3
8-10 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9
4A
Dumbbell Tibialis Foot Raise
3
12-15 reps
RPE 9
5A
Seated Dumbbell Calf Raise
3
12-15 reps
RPE 9
6
Split Squat (Dumbbell)
3
8-10 reps
RPE 9
7
Barbell Walking Lunge
3
20-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Horizontal Chest Press
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 9
3
Standing Pec Fly
2
10-12 reps
RPE 9
4
Decline Machine Press
2
8-10 reps
RPE 9
5
Standing Close Cable Press
2
10-12 reps
RPE 9
6
Palms Facing Up - D Handle Tricep Pushdown
3
10-12 reps
RPE 9
7
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)
2
12-15 reps
RPE 9
9A
Single Cable Front Raise
2
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Dual Cable Lat Pull Down
3
6-8 reps
RPE 9
2
Chest Supported Row (Machine)
3
6-8 reps
RPE 9
3
High Cable Rope Pull Down
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
8-10 reps
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Dual Cable Seated Bicep Curl
3
8-10 reps
RPE 9
7
Hammer Curls - Cable And Rope
2
10-12 reps
RPE 9
8
Cable Crunch
3
12-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10-12 reps
RPE 9
2
Leg Extension
3
10-12 reps
RPE 9
3
Glute Drive/Hip Thrust Machine
3
8-10 reps
RPE 9
4
Hack Squat
3
8-10 reps
RPE 9
5
Calf Press On Hack Squat
3
12-15 reps
RPE 9
6
Seated Calf Raise
2
12-15 reps
RPE 9
7
Leg Press (45 Degrees)
4
10-12 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Zone 2 - Up Hill Walking
1
45-60 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)3 Sets
6-8 Reps
@9
2
Incline Bench Press (Barbell)3 Sets
8-10 Reps
@9
3
Pull-Up (Weighted)3 Sets
6-8 Reps
@9
4
Bent Over Row (Barbell)3 Sets
8-10 Reps
@9
5
Seated Military Press (Barbell)3 Sets
10-12 Reps
@9
6
Dip (Weighted)3 Sets
10-12 Reps
@9
7
Bicep Curl (EZ Bar)3 Sets
10-12 Reps
@9
Day 2
1
Dumbbell Hamstring Curl3 Sets
10-12 Reps
@9
2
Front Squat (Barbell)3 Sets
8-10 Reps
@9
3
Romanian Deadlift (Barbell)3 Sets
6-8 Reps
@9
4A
Dumbbell Tibialis Foot Raise3 Sets
12-15 Reps
@9
5A
Seated Dumbbell Calf Raise3 Sets
12-15 Reps
@9
6
Split Squat (Dumbbell)3 Sets
8-10 Reps
@9
7
Barbell Walking Lunge3 Sets
20-30 Reps
@9
Day 3
1
Zone 2 - Up Hill Walking1 Set
45-60 mins
@6.5
Day 4
1
Horizontal Chest Press3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)3 Sets
6-8 Reps
@9
3
Standing Pec Fly2 Sets
10-12 Reps
@9
4
Decline Machine Press2 Sets
8-10 Reps
@9
5
Standing Close Cable Press2 Sets
10-12 Reps
@9
6
Palms Facing Up - D Handle Tricep Pushdown3 Sets
10-12 Reps
@9
7
Overhead Tricep Extension (Cable)2 Sets
8-10 Reps
@9
8A
Single Cable Lateral Shoulder Push/Raise (Lift Via Elbow)2 Sets
12-15 Reps
@9
9A
Single Cable Front Raise2 Sets
12-15 Reps
@9
Day 5
1
Dual Cable Lat Pull Down3 Sets
6-8 Reps
@9
2
Chest Supported Row (Machine)3 Sets
6-8 Reps
@9
3
High Cable Rope Pull Down2 Sets
10-12 Reps
@9
4
Seated Row (Cable)3 Sets
8-10 Reps
@9
5
Face Pull2 Sets
12-15 Reps
@9
6
Dual Cable Seated Bicep Curl3 Sets
8-10 Reps
@9
7
Hammer Curls - Cable And Rope2 Sets
10-12 Reps
@9
8
Cable Crunch3 Sets
12-15 Reps
@9
Day 6
1
Leg Curl3 Sets
10-12 Reps
@9
2
Leg Extension3 Sets
10-12 Reps
@9
3
Glute Drive/Hip Thrust Machine3 Sets
8-10 Reps
@9
4
Hack Squat3 Sets
8-10 Reps
@9
5
Calf Press On Hack Squat3 Sets
12-15 Reps
@9
6
Seated Calf Raise2 Sets
12-15 Reps
@9
7
Leg Press (45 Degrees)4 Sets
10-12 Reps
@9
Day 7
1
Zone 2 - Up Hill Walking1 Set
45-60 mins
@6.5