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2024 MNAK

by naughtynurse25
2 athletes joined

Program Description

MNAK

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    180 minutes
  • Created
    Jul 25, 2024 05:24
  • Last Edited
    Jun 18, 2025 09:15

Summary

Unleash your potential with the 2024 MNAK program, an 8-week journey designed to sculpt and strengthen your entire body. Committing just 4 days a week, you'll tackle a balanced mix of upper and lower body workouts that incorporate a variety of exercises, from dumbbell presses to cable curls. Each session is structured to challenge your limits with targeted intensity, ensuring you build muscle and endurance effectively. Get ready to elevate your fitness game and achieve the results you've been striving for!
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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
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Underhand Lat Pulldown
1
3
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
3
1
10 reps
10 reps
RPE 9
RPE 10
4
Preacher Curl (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
5
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Decline Crunch
1
2
5-15 reps
5-15 reps
RPE 7
RPE 9
7
Single Arm Row (Cable)
1
1
2
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Leg Extension
4
10-15 reps
RPE 10
10A
Wrist Curls
2
1
15 reps
15 reps
RPE 9
RPE 10
10B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
2
10 reps
10 reps
RPE 7
RPE 9
2
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Reverse Nordic Curl
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 8
RPE 9
RPE 10
5
Standing Calf Raise
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Dumbbell Bench Pullover
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
7
Lying Side Lateral Raise
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
8A
Wrist Curls
3
1
10 reps
10 reps
RPE 9
RPE 10
8B
Reverse Wrist Curl (Dumbbell)
2
1
15 reps
15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
2
Chest Supported Row (Machine)
1
3
10 reps
10 reps
RPE 7
RPE 9
3
Single Arm Overhead Tricep Extension
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Bayesian Curl
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
6
Ab Wheel
1
3
15 reps
15 reps
RPE 7
RPE 9
7
Shrug (Barbell)
3
1
10-15 reps
10-15 reps
RPE 9
RPE 10
8
Ab Wheel
1
2
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
9
Lying Leg Curl
4
10-15 reps
RPE 10
10
Dip (Bodyweight)
1
2
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
3
8 reps
8 reps
RPE 7
RPE 9
2
Preacher Curl (EZ Bar)
1
2
8 reps
8 reps
RPE 7
RPE 9
3
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Chest Fly (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
6
Lat Pulldown (Neutral Grip)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
7
Decline Crunch
1
2
15 reps
15 reps
RPE 7
RPE 9
8
Shrug (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
9
Standing Calf Raise
1
3
10 reps
10 reps
RPE 7
RPE 9
10
Chest Press (Machine)
3
1
8 reps
8 reps
RPE 9
RPE 10
11A
Wrist Curls
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 10
11B
Reverse Wrist Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8 Reps
8 Reps
@7
@9
2
Underhand Lat Pulldown
1 Set
3 Sets
8 Reps
8 Reps
@7
@9
3
Overhead Tricep Extension (Cable)
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6
Decline Crunch
1 Set
2 Sets
5-15 Reps
5-15 Reps
@7
@9
7
Single Arm Row (Cable)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@8
@9
@10
8
Ab Wheel
1 Set
2 Sets
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
9
Leg Extension
4 Sets
10-15 Reps
@10
10A
Wrist Curls
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
10B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
Day 2
1
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
10 Reps
@7
@9
2
Leg Press
3 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lying Leg Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Reverse Nordic Curl
1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@8
@9
@10
5
Standing Calf Raise
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Dumbbell Bench Pullover
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
7
Lying Side Lateral Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
8A
Wrist Curls
3 Sets
1 Set
10 Reps
10 Reps
@9
@10
8B
Reverse Wrist Curl (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
Day 3
1
Chest Press (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@9
2
Chest Supported Row (Machine)
1 Set
3 Sets
10 Reps
10 Reps
@7
@9
3
Single Arm Overhead Tricep Extension
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Bayesian Curl
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Rear Delt Fly (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
6
Ab Wheel
1 Set
3 Sets
15 Reps
15 Reps
@7
@9
7
Shrug (Barbell)
3 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
8
Ab Wheel
1 Set
2 Sets
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
9
Lying Leg Curl
4 Sets
10-15 Reps
@10
10
Dip (Bodyweight)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 4
1
Shoulder Press (Machine)
1 Set
3 Sets
8 Reps
8 Reps
@7
@9
2
Preacher Curl (EZ Bar)
1 Set
2 Sets
8 Reps
8 Reps
@7
@9
3
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
5
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
6
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
7
Decline Crunch
1 Set
2 Sets
15 Reps
15 Reps
@7
@9
8
Shrug (Dumbbell)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
9
Standing Calf Raise
1 Set
3 Sets
10 Reps
10 Reps
@7
@9
10
Chest Press (Machine)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
11A
Wrist Curls
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@10
11B
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10