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BoostcampPNG

Pyrotechnic High Rep Challenge

by Jose Garcia
1 athletes joined

Program Description

Permanent weight loss

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 03:33
  • Last Edited
    Aug 18, 2024 06:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
15-20 Reps
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
20%
25%
30%
Day 2
1
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
-
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@7
@8.5
3
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@7
@8.5
4
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@7
@8.5
5
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@7
@8.5
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
3
Hammer Curl
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
4
Concentration Curl
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
5
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
7
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
8
Front Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
9
Arnold Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
10
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
11
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12-15 Reps
12-115 Reps
12-15 Reps
@6
@6.5
@7
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
3
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
6
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@6.5
@7
Day 5
1
Bicycle Crunch
3 Sets
12-15 Reps
@7
2
Lying Leg Raise
3 Sets
10-12 Reps
@7
3
Oblique Crunch
2 Sets
1 Set
8-10 Reps
8-10 Reps
@6.5
@7
4
Decline Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@6.5
@7
5
Cardio
1 Set
15 mins
-