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BoostcampPNG

Stop Being a Fat Ass

by Erik Hutson
4 athletes joined

Program Description

Just something to run while in a calorie deficit

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 22, 2025 04:58
  • Last Edited
    Jun 18, 2025 08:37

Summary

Transform your physique with the "Stop Being a Fat Ass" program—a comprehensive 12-week journey designed for those ready to commit to serious change. With four training days each week, you'll engage in a mix of machine, dumbbell, and bodyweight exercises targeting all major muscle groups. This program emphasizes progressive overload and high-intensity training to maximize fat loss while building strength and muscle. Get ready to push your limits and achieve the results you’ve always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
5-8 reps
RPE 9
2
Lat Pulldown
2
5-8 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
5-8 reps
RPE 9
4
Chest Supported Row (Arsenal)
2
5-8 reps
RPE 9
5
Pec Deck (Machine)
2
5-8 reps
RPE 9
6
Bicep Curl (Dumbbell)
2
5-8 reps
RPE 9
7
Tricep Extension (Cable)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
5-8 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
2
5-8 reps
RPE 9
3
Push Up (Incline)
2
10-20 reps
RPE 9
4
Chest Supported Row (Machine)
2
5-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
5-8 reps
RPE 9
5B
Face Pull
2
5-8 reps
RPE 9
6
Hammer Curl
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
5-8 reps
RPE 9
2
Leg Press (45 Degrees)
2
5-8 reps
RPE 9
3
Leg Extension
2
5-8 reps
RPE 9
4
Leg Curl
2
5-8 reps
RPE 9
5
Standing Calf Raise
2
5-8 reps
RPE 9
6
Abs Crunch (Machine)
2
5-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
2 Sets
5-8 Reps
@9
2
Lat Pulldown
2 Sets
5-8 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
5-8 Reps
@9
4
Chest Supported Row (Arsenal)
2 Sets
5-8 Reps
@9
5
Pec Deck (Machine)
2 Sets
5-8 Reps
@9
6
Bicep Curl (Dumbbell)
2 Sets
5-8 Reps
@9
7
Tricep Extension (Cable)
2 Sets
5-8 Reps
@9
Day 2
1
Pendulum Squat
2 Sets
5-8 Reps
@9
2
Romanian Deadlift (Dumbbell)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
5-8 Reps
@9
4
Leg Curl
2 Sets
5-8 Reps
@9
5
Abs Crunch (Machine)
2 Sets
5-8 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
@9
2
Lat Pulldown (Neutral Grip)
2 Sets
5-8 Reps
@9
3
Push Up (Incline)
2 Sets
10-20 Reps
@9
4
Chest Supported Row (Machine)
2 Sets
5-8 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
5-8 Reps
@9
5B
Face Pull
2 Sets
5-8 Reps
@9
6
Hammer Curl
2 Sets
5-8 Reps
@9
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
@9
2
Leg Press (45 Degrees)
2 Sets
5-8 Reps
@9
3
Leg Extension
2 Sets
5-8 Reps
@9
4
Leg Curl
2 Sets
5-8 Reps
@9
5
Standing Calf Raise
2 Sets
5-8 Reps
@9
6
Abs Crunch (Machine)
2 Sets
5-8 Reps
@9