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BoostcampPNG

Minimal brain usage full body 3 times a test

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2 athletes joined

Program Description

This program can be ran by everyone even athletes ( martial arts, running , team sports )!! Exercises can be subbed depending on available equipment ex: hack squat can be subbed for any other squat pattern or leg press

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 09, 2024 02:40
  • Last Edited
    Nov 03, 2024 06:57
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
2
Chest Press (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
3
Wide Grip Lat Pulldown
1
1
4-6 reps
4-6 reps
RPE 9-10
RPE 10-10
4
Lateral Raise (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
5
Bicep Curl (Dumbbell)
2
4-6 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
4-6 reps
RPE 9-9.5
2
Single Arm Tricep Extension (Cable)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
3
Single Arm High Row (Cable)
1
4-6 reps
RPE 9-9.5
4
Seated Row (Cable)
1
4-6 reps
RPE 9-10
5
Lying Leg Curl
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9.5-10
6
Chest Fly (Machine)
1
4-6 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 9-9.5
2
Bicep Curl (Cable)
2
4-6 reps
RPE 9-9.5
3
Leg Extension
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
4
Chest Supported Row (Machine)
1
1
4-6 reps
4-6 reps
RPE 9-9.5
RPE 9-10
5
Kelso Shrug
1
4-6 reps
RPE 9.5-10
6
Straight Leg Calf Raise
2
1
4-6 reps
4-6 reps
RPE 9
RPE 9.5
7
Leg Curl
2
4-6 reps
RPE 9-9.5
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9.5-10
2
Chest Press (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9-10
3
Wide Grip Lat Pulldown
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-10
@10-10
4
Lateral Raise (Cable)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9.5-10
5
Bicep Curl (Dumbbell)
2 Sets
4-6 Reps
@9-9.5
Day 2
1
Shoulder Press (Machine)
2 Sets
4-6 Reps
@9-9.5
2
Single Arm Tricep Extension (Cable)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9.5-10
3
Single Arm High Row (Cable)
1 Set
4-6 Reps
@9-9.5
4
Seated Row (Cable)
1 Set
4-6 Reps
@9-10
5
Lying Leg Curl
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9.5-10
6
Chest Fly (Machine)
1 Set
4-6 Reps
@9-10
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@9-9.5
2
Bicep Curl (Cable)
2 Sets
4-6 Reps
@9-9.5
3
Leg Extension
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9-10
4
Chest Supported Row (Machine)
1 Set
1 Set
4-6 Reps
4-6 Reps
@9-9.5
@9-10
5
Kelso Shrug
1 Set
4-6 Reps
@9.5-10
6
Straight Leg Calf Raise
2 Sets
1 Set
4-6 Reps
4-6 Reps
@9
@9.5
7
Leg Curl
2 Sets
4-6 Reps
@9-9.5