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Winter Arc 🏔️

by Owen C.
3 athletes joined

Program Description

Winter arc sigma 🗿

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2024 09:24
  • Last Edited
    Jun 18, 2025 11:53

Summary

Unleash your potential this winter with the Winter Arc program! Over 16 weeks, you'll engage in a comprehensive 6-day-a-week routine designed to sculpt your physique and enhance your strength. This program combines targeted workouts for every muscle group, including core, shoulders, chest, back, and arms, ensuring you build a balanced and powerful body. With a mix of bodyweight, dumbbell, and cable exercises, you’ll experience a dynamic training regimen tailored for full gym access. Get ready to elevate your fitness game and conquer your goals!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
12 reps
RPE 8
2
Leg Press
3
12 reps
RPE 7.5
3
Lying Leg Curl
3
12 reps
RPE 6
4
Standing Calf Raise
3
12 reps
RPE 8
5
Cardio
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
8 reps
RPE 7
2
Lat Pulldown
3
8 reps
RPE 7
3
Seated Row (Machine)
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 10
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
6
Zottman Curl
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Chest Press (Machine)
3
10 reps
RPE 6.5
5
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10 reps
RPE 6
2
Cable Crunch
3
12 reps
RPE 7
3
Bicycle Crunch
2
20 reps
RPE 8
4
Cardio
1
15 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7.5
3
Lat Pulldown
3
8 reps
RPE 6.5
4
Reverse Fly
3
10 reps
RPE 8
5
Seated Row (Cable)
3
8 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 6.5
4
Zottman Curl
3
10 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
7
Preacher Curl (EZ Bar)
3
12 reps
RPE 7.5
Week 1
1 / 16 Weeks
Day 4
1
Hanging Leg Raise
3 Sets
10 Reps
@6
2
Cable Crunch
3 Sets
12 Reps
@7
3
Bicycle Crunch
2 Sets
20 Reps
@8
4
Cardio
1 Set
15 mins
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Chest Press (Machine)
3 Sets
10 Reps
@6.5
5
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@6.5
6
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@6.5
Day 2
1
Seated Row (Cable)
3 Sets
8 Reps
@7
2
Lat Pulldown
3 Sets
8 Reps
@7
3
Seated Row (Machine)
3 Sets
10 Reps
@6
4
Reverse Fly
3 Sets
10 Reps
@10
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6.5
6
Zottman Curl
3 Sets
20 Reps
@10
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7.5
3
Lat Pulldown
3 Sets
8 Reps
@6.5
4
Reverse Fly
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
8 Reps
@6.5
Day 1
1
Leg Extension
3 Sets
12 Reps
@8
2
Leg Press
3 Sets
12 Reps
@7.5
3
Lying Leg Curl
3 Sets
12 Reps
@6
4
Standing Calf Raise
3 Sets
12 Reps
@8
5
Cardio
1 Set
15 mins
@6
Day 6
1
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@6.5
4
Zottman Curl
3 Sets
10 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
7
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7.5