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Em’s Anime Fit Girl Workout

by Emily C.
1 athletes joined

Program Description

This program is to get fit and stay consistent. Join in with a body to get a wide back, thick thighs, and developed glutes to look like Mikasa from AOT. Good luck and you’ve got this!!!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 29, 2025 02:33
  • Last Edited
    Nov 29, 2025 03:09
Muscle Engagement
Front
Back
MuscleSet
Glutes
14.7%
Quadriceps
11%
Hamstrings
10.4%
Upper Back
8.6%
Lats
8.2%
Triceps
8.2%
Biceps
5.7%
Front Delts
5.7%
Lower Back
5.6%
Middle Delts
5.4%
Chest
4.5%
Rear Delts
3.9%
Abs
2.6%
Abductors
2.5%
Adductors
2.3%
Forearms
0.8%
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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
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Leg Press
4
10-12 reps
RPE 6.5
3
Hack Squat
3
10 reps
RPE 6.5
4
Leg Extension
3
12-15 reps
RPE 7
5
Hip Abductor (Machine)
3
15-20 reps
RPE 7.5
6
Glute Kickback (Cable)
3
12-15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8 reps
RPE 7
2
Barbell Row
4
8-10 reps
RPE 7
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12-15 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 6.5
6
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
RPE 8
2
Hip Thrust (Barbell)
4
6-8 reps
RPE 7.5
3
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
4
Back Extension
3
12-15 reps
RPE 6.5
5
Leg Curl
3
12-15 reps
RPE 7
6
Hip Adductor (Machine)
2
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-6 reps
RPE 6.5
2
Arnold Press
3
8-10 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12-20 reps
RPE 8
5
Straight Arm Pulldown
3
12-15 reps
RPE 7
6
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
5 Reps
@7
2
Leg Press
4 Sets
10-12 Reps
@6.5
3
Hack Squat
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
12-15 Reps
@7
5
Hip Abductor (Machine)
3 Sets
15-20 Reps
@7.5
6
Glute Kickback (Cable)
3 Sets
12-15 Reps
@6.5
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8 Reps
@7
2
Barbell Row
4 Sets
8-10 Reps
@7
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@7.5
4
Reverse Pec Deck
3 Sets
12-15 Reps
@6.5
5
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@6.5
6
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@7
7
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@7.5
Day 3
1
Deadlift (Barbell)
3 Sets
3-5 Reps
@8
2
Hip Thrust (Barbell)
4 Sets
6-8 Reps
@7.5
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@7
4
Back Extension
3 Sets
12-15 Reps
@6.5
5
Leg Curl
3 Sets
12-15 Reps
@7
6
Hip Adductor (Machine)
2 Sets
15 Reps
@6.5
Day 4
1
Bench Press (Barbell)
4 Sets
5-6 Reps
@6.5
2
Arnold Press
3 Sets
8-10 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
12-20 Reps
@8
5
Straight Arm Pulldown
3 Sets
12-15 Reps
@7
6
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@7.5
7
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@8