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BoostcampPNG

ABSOLUTE DARK KNIGHT 🦇

by Ikram Shopan

Program Description

Peak human capability

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting, Powerbuilding, Athletics, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 18, 2025 09:58
  • Last Edited
    Nov 18, 2025 10:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.1%
Chest
12.5%
Front Delts
8.9%
Quadriceps
7.8%
Calves
7.8%
Abs
7.4%
Upper Back
7.3%
Glutes
6.2%
Lats
5.2%
Hamstrings
4.7%
Biceps
4.7%
Middle Delts
3.6%
Adductors
3.1%
Neck
2.6%
Other
2%
Forearms
0.5%
Rear Delts
0.5%
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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
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Incline Curl (Dumbbell)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Elevated Pike Push Up
1
3
4 reps
20 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Overhead Tricep Extension (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
5 mins
-
2
Plank
3
2 mins
-
3
Bench Press (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
4
Squat (Smith Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
5
Pull-Up (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
6
Calf Raise (Machine)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
7
Dip (Weighted)
1
3
2-4 reps
8-12 reps
RPE 6
RPE 8.5
8
Lateral Raise (Cable)
1
3
4-6 reps
8-12 reps
RPE 6
RPE 8.5
Week 1
1 / 16 Weeks
Day 2
1
Stretching
1 Set
5 mins
-
2
Plank
3 Sets
2 mins
-
3
Bench Press (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
4
Squat (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
5
Elevated Pike Push Up
1 Set
3 Sets
4 Reps
20 Reps
@6
@8.5
6
Calf Raise (Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
7
Dip (Weighted)
1 Set
3 Sets
2-4 Reps
8-12 Reps
@6
@8.5
8
Overhead Tricep Extension (Cable)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
Day 1
1
Stretching
1 Set
5 mins
-
2
Plank
3 Sets
2 mins
-
3
Bench Press (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
4
Squat (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
5
Pull-Up (Weighted)
1 Set
3 Sets
2-4 Reps
8-12 Reps
@6
@8.5
6
Calf Raise (Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
7
Dip (Weighted)
1 Set
3 Sets
2-4 Reps
8-12 Reps
@6
@8.5
8
Incline Curl (Dumbbell)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
Day 3
1
Stretching
1 Set
5 mins
-
2
Plank
3 Sets
2 mins
-
3
Bench Press (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
4
Squat (Smith Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
5
Pull-Up (Weighted)
1 Set
3 Sets
2-4 Reps
8-12 Reps
@6
@8.5
6
Calf Raise (Machine)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5
7
Dip (Weighted)
1 Set
3 Sets
2-4 Reps
8-12 Reps
@6
@8.5
8
Lateral Raise (Cable)
1 Set
3 Sets
4-6 Reps
8-12 Reps
@6
@8.5