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BoostcampPNG

FULL BODY TBJP (With Cardio)

by Samuel B.
22 athletes joined

Program Description

This program aims to stimulate muscle growth as frequently as possible. By using a full body split you can expose the body to new reps and weights 4 times a week.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 23, 2024 11:16
  • Last Edited
    Jan 26, 2025 08:22
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
2
AMRAP
-
2
Incline Bench Press (Dumbbell)
1
6-9 reps
RPE 10
3
High Incline Smith Press
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
4
Dip (Weighted)
1
8-10 reps
RPE 10
5
Lat Pulldown (Neutral Grip)
1
6-10 reps
RPE 10
6
Chest Supported Row (Dumbbell)
1
6-10 reps
RPE 10
7
Lateral Raise (Cable)
1
6-10 reps
RPE 10
8
Tricep Rope Push Down (Cable)
1
8-12 reps
RPE 10
9
Bicep Curl (Cable)
1
8-12 reps
RPE 10
10
Seated Hamstring Curl
1
15-25 reps
RPE 10
11
Leg Press
1
15-25 reps
RPE 10
12
Leg Extension
1
15-25 reps
RPE 10
13
Standing Calf Raise
1
15-25 reps
RPE 10
14
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
1
6-10 reps
RPE 10
2
Stiff Leg Deadlift
1
1
6-10 reps
10-12 reps
RPE 10
RPE 10
3
Hip Adductor (Machine)
2
10-12 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bent Over Row (Barbell)
1
10-15 reps
RPE 10
6
Single Arm Row (Cable)
1
15-25 reps
RPE 10
7
High Incline Smith Press
1
15-20 reps
RPE 10
8
JM Press (Smith Machine)
1
1
10-12 reps
15-25 reps
RPE 10
RPE 10
9
Chest Press (Machine)
1
15-20 reps
RPE 10
10
Tricep Pushdown (Cable)
1
15-20 reps
RPE 10
11
Chest Fly (Cable)
1
15-20 reps
RPE 10
12
Lateral Raise (Dumbbell)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
3-6 reps
6-8 reps
RPE 10
RPE 10
2
Bent Over Row (Barbell)
1
6-10 reps
RPE 10
3
Single Arm Row (Cable)
1
6-10 reps
RPE 10
4
Bench Press (Barbell)
1
6-10 reps
RPE 10
5
Overhead Press (Barbell)
1
6-10 reps
RPE 10
6
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 10
8
Single Arm Pushdown
1
8-12 reps
RPE 10
9
Alternating Dumbbell Curl
1
6-10 reps
RPE 10
10
Squat (Barbell)
1
15-20 reps
RPE 10
11
Walking Lunge (Dumbbell)
1
12-15 reps
RPE 10
12
Glute Bridge (Barbell)
1
15-20 reps
RPE 10
13
Seated Calf Raise
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
6-10 reps
RPE 10
2
Squat (Barbell)
1
6-10 reps
RPE 10
3
Leg Extension
1
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
5
Bench Press (Close Grip)
1
15-20 reps
RPE 10
6
Overhead Press (Barbell)
1
15-20 reps
RPE 10
7
Pull-Up (Weighted)
1
15-20 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-20 reps
RPE 10
9
Chest Supported Row (Dumbbell)
1
15-20 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-20 reps
RPE 10
11
Reverse Bicep Curl (EZ Bar)
1
15-20 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Hanging Leg Raise
2 Sets
AMRAP
-
2
Incline Bench Press (Dumbbell)
1 Set
6-9 Reps
@10
3
High Incline Smith Press
1 Set
1 Set
6-10 Reps
10-12 Reps
@10
@10
4
Dip (Weighted)
1 Set
8-10 Reps
@10
5
Lat Pulldown (Neutral Grip)
1 Set
6-10 Reps
@10
6
Chest Supported Row (Dumbbell)
1 Set
6-10 Reps
@10
7
Lateral Raise (Cable)
1 Set
6-10 Reps
@10
8
Tricep Rope Push Down (Cable)
1 Set
8-12 Reps
@10
9
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
10
Seated Hamstring Curl
1 Set
15-25 Reps
@10
11
Leg Press
1 Set
15-25 Reps
@10
12
Leg Extension
1 Set
15-25 Reps
@10
13
Standing Calf Raise
1 Set
15-25 Reps
@10
14
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 2
1
Incline Curl (Dumbbell)
1 Set
6-10 Reps
@10
2
Stiff Leg Deadlift
1 Set
1 Set
6-10 Reps
10-12 Reps
@10
@10
3
Hip Adductor (Machine)
2 Sets
10-12 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
5
Bent Over Row (Barbell)
1 Set
10-15 Reps
@10
6
Single Arm Row (Cable)
1 Set
15-25 Reps
@10
7
High Incline Smith Press
1 Set
15-20 Reps
@10
8
JM Press (Smith Machine)
1 Set
1 Set
10-12 Reps
15-25 Reps
@10
@10
9
Chest Press (Machine)
1 Set
15-20 Reps
@10
10
Tricep Pushdown (Cable)
1 Set
15-20 Reps
@10
11
Chest Fly (Cable)
1 Set
15-20 Reps
@10
12
Lateral Raise (Dumbbell)
1 Set
15-20 Reps
@10
Day 3
1
Chin-Up (Weighted)
1 Set
1 Set
3-6 Reps
6-8 Reps
@10
@10
2
Bent Over Row (Barbell)
1 Set
6-10 Reps
@10
3
Single Arm Row (Cable)
1 Set
6-10 Reps
@10
4
Bench Press (Barbell)
1 Set
6-10 Reps
@10
5
Overhead Press (Barbell)
1 Set
6-10 Reps
@10
6
Tricep Pushdown (Cable)
1 Set
6-10 Reps
@10
7
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@10
8
Single Arm Pushdown
1 Set
8-12 Reps
@10
9
Alternating Dumbbell Curl
1 Set
6-10 Reps
@10
10
Squat (Barbell)
1 Set
15-20 Reps
@10
11
Walking Lunge (Dumbbell)
1 Set
12-15 Reps
@10
12
Glute Bridge (Barbell)
1 Set
15-20 Reps
@10
13
Seated Calf Raise
1 Set
15-20 Reps
@10
Day 4
1
Leg Curl
1 Set
6-10 Reps
@10
2
Squat (Barbell)
1 Set
6-10 Reps
@10
3
Leg Extension
1 Set
6-10 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
5
Bench Press (Close Grip)
1 Set
15-20 Reps
@10
6
Overhead Press (Barbell)
1 Set
15-20 Reps
@10
7
Pull-Up (Weighted)
1 Set
15-20 Reps
@10
8
Lat Pulldown (Single Arm)
1 Set
15-20 Reps
@10
9
Chest Supported Row (Dumbbell)
1 Set
15-20 Reps
@10
10
Skull Crusher (Dumbbell)
1 Set
15-20 Reps
@10
11
Reverse Bicep Curl (EZ Bar)
1 Set
15-20 Reps
@10