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BoostcampPNG

Greg’s lose weight have fun

by Greg W.
12 athletes joined

Program Description

The purpose of this programme is to find rhythm in the gym and enjoy the process whilst making gains and getting in shape

Program Overview

  • Level
    Beginner
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 06, 2024 07:15
  • Last Edited
    Feb 05, 2025 09:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
2
Shoulder Press (Machine)
1
3
12 reps
12 reps
RPE 6.5
RPE 8
3
Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Chest Fly (Cable)
1
3
12 reps
12 reps
RPE 6
RPE 8
5
Dips Between Chairs
3
8 reps
RPE 10
6
Tricep Extension (Cable)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
12 reps
RPE 6
RPE 8
2
Seated Wide-Grip Row (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
3
Single Arm Row (Dumbbell)
1
3
15 reps
10 reps
RPE 6
RPE 8
4
Reverse Pec Deck
1
3
15 reps
15 reps
RPE 6
RPE 8
5
Bicep Curl (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Hammer Curl (Cable)
1
2
1
12 reps
12 reps
8 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
2
Walking Lunge (Dumbbell)
1
3
10 reps
10 reps
RPE 6
RPE 8
3
Lying Leg Curl
1
3
15 reps
15 reps
RPE 6
RPE 8
4
Leg Extension
1
3
8 reps
8 reps
RPE 6
RPE 9
5
Calf Raise (Leg Press)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
2
Chest Press (Machine)
1
1
12 reps
12 reps
RPE 7
RPE 9
3
Lat Pulldown (Close Grip)
1
3
12 reps
12 reps
RPE 6
RPE 8
4
Seated Row (Cable)
1
3
10 reps
10 reps
RPE 6
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 6
RPE 8
6
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 6
RPE 8
7
Hammer Curl
1
3
12 reps
12 reps
RPE 6
RPE 8
8
Overhead Tricep Extension (Cable)
1
2
1
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Lateral Raise (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
2
Shoulder Press (Machine)
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
3
Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
@8
4
Chest Fly (Cable)
1 Set
3 Sets
12 Reps
12 Reps
@6
@8
5
Dips Between Chairs
3 Sets
8 Reps
@10
6
Tricep Extension (Cable)
4 Sets
15 Reps
@8
Day 2
1
Lat Pulldown
1 Set
3 Sets
10 Reps
12 Reps
@6
@8
2
Seated Wide-Grip Row (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@6
@8
3
Single Arm Row (Dumbbell)
1 Set
3 Sets
15 Reps
10 Reps
@6
@8
4
Reverse Pec Deck
1 Set
3 Sets
15 Reps
15 Reps
@6
@8
5
Bicep Curl (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
@8
6
Hammer Curl (Cable)
1 Set
2 Sets
1 Set
12 Reps
12 Reps
8 Reps
@6
@8
@10
Day 3
1
Leg Press (45 Degrees)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
2
Walking Lunge (Dumbbell)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8
3
Lying Leg Curl
1 Set
3 Sets
15 Reps
15 Reps
@6
@8
4
Leg Extension
1 Set
3 Sets
8 Reps
8 Reps
@6
@9
5
Calf Raise (Leg Press)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@6
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
@8
2
Chest Press (Machine)
1 Set
1 Set
12 Reps
12 Reps
@7
@9
3
Lat Pulldown (Close Grip)
1 Set
3 Sets
12 Reps
12 Reps
@6
@8
4
Seated Row (Cable)
1 Set
3 Sets
10 Reps
10 Reps
@6
@8
5
Seated Shoulder Press (Dumbbell)
1 Set
3 Sets
12 Reps
12 Reps
@6
@8
6
Lateral Raise (Cable)
1 Set
3 Sets
15 Reps
15 Reps
@6
@8
7
Hammer Curl
1 Set
3 Sets
12 Reps
12 Reps
@6
@8
8
Overhead Tricep Extension (Cable)
1 Set
2 Sets
1 Set
15 Reps
15 Reps
15 Reps
@6
@8
@10