logo
BoostcampPNG

The Nordic Berserker

by James V.
3 athletes joined

Program Description

The Viking Berserkers were legendary Norse warriors known for their fierce battle rage and exceptional strength. To develop a workout program inspired by Berserker strength and fitness, we would focus on high-intensity training, explosive movements, mental toughness, and conditioning.

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Athletics, Powerbuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 24, 2024 05:04
  • Last Edited
    Oct 19, 2024 02:53
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
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
Bench Press (Barbell)
4
7 reps
RPE 7
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
20 reps
8 reps
RPE 7
RPE 7.5
4
Pull-Up (Bodyweight)
5
6 reps
RPE 10
5
Dip (Bodyweight)
4
12 reps
RPE 10
6
Run
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
20 reps
8 reps
RPE 7
RPE 7.5
4
Pull-Up (Bodyweight)
5
6 reps
RPE 10
5
Dip (Bodyweight)
4
12 reps
RPE 10
6
Run
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
15 reps
8 reps
RPE 7
RPE 7.5
4
Pull-Up (Bodyweight)
5
7 reps
RPE 10
5
Dip (Bodyweight)
4
12 reps
RPE 10
6
Run
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 7
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
20 reps
8 reps
RPE 7
RPE 7.5
4
Pull-Up (Bodyweight)
5
8 reps
RPE 10
5
Dip (Bodyweight)
4
12 reps
RPE 10
6
Run
5
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4 reps
RPE 7.5
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
1
15 reps
10 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Pull-Up (Bodyweight)
5
8 reps
RPE 10
5
Dip (Bodyweight)
5
12 reps
RPE 10
6
Run
6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 7.5
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
1
15 reps
10 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
4
Pull-Up (Bodyweight)
5
8 reps
RPE 10
5
Dip (Bodyweight)
5
12 reps
RPE 10
6
Run
7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
RPE 7.5
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Pull-Up (Bodyweight)
3
2
10 reps
8 reps
RPE 10
RPE 10
5
Dip (Bodyweight)
6
12 reps
RPE 10
6
Run
6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 7.5
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Pull-Up (Bodyweight)
4
1
10 reps
8 reps
RPE 10
RPE 10
5
Dip (Bodyweight)
6
12 reps
RPE 10
6
Run
6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
3 reps
RPE 8
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Pull-Up (Bodyweight)
4
1
10 reps
8 reps
RPE 10
RPE 10
5
Dip (Bodyweight)
6
12 reps
RPE 10
6
Run
6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
2 reps
RPE 8.5
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Pull-Up (Bodyweight)
6
8 reps
RPE 10
5
Dip (Bodyweight)
7
12 reps
RPE 10
6
Run
6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
1 reps
RPE 9
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Pull-Up (Bodyweight)
2
4
10 reps
8 reps
RPE 10
RPE 10
5
Dip (Bodyweight)
7
12 reps
RPE 10
6
Run
6
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Arnold Press
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Pull-Up (Bodyweight)
3
3
10 reps
8 reps
RPE 10
RPE 10
5
Dip (Bodyweight)
7
12 reps
RPE 10
6
Run
6
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
7 reps
RPE 7
2
Clean and Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Kettlebell Swing
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Leg Press (45 Degrees)
1
1
25 reps
50 reps
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Box Jump
5
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
RPE 7
2
Clean and Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Kettlebell Swing
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Leg Press (45 Degrees)
1
1
25 reps
50 reps
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Box Jump
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Clean and Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Kettlebell Swing
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Leg Press (45 Degrees)
1
1
25 reps
50 reps
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Box Jump
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 7
2
Clean and Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Kettlebell Swing
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Leg Press (45 Degrees)
1
1
25 reps
50 reps
RPE 8
RPE 8
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Box Jump
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
4 reps
RPE 7.5
2
Clean and Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Kettlebell Swing
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Leg Press (45 Degrees)
1
1
25 reps
50 reps
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Box Jump
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 7.5
2
Clean and Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Kettlebell Swing
1
1
15 reps
12 reps
RPE 7
RPE 7
4
Leg Press (45 Degrees)
1
1
25 reps
50 reps
RPE 7.5
RPE 8
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Box Jump
5
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4 reps
RPE 7.5
2
Clean and Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press (45 Degrees)
1
1
25 reps
50 reps
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Box Jump
6
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 7.5
2
Clean and Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
4
Leg Press (45 Degrees)
1
1
25 reps
50 reps
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Box Jump
6
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Clean and Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
3
Kettlebell Swing
1
2
15 reps
12 reps
RPE 7.5
RPE 7.5
4
Leg Press (45 Degrees)
2
50 reps
RPE 7.5
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
7
Box Jump
6
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
2 reps
RPE 8.5
2
Clean and Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Leg Press (45 Degrees)
2
50 reps
RPE 8
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
7
Box Jump
6
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
1 reps
RPE 9
2
Clean and Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 8
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Leg Press (45 Degrees)
2
50 reps
RPE 8
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Box Jump
6
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Clean and Press
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7
3
Kettlebell Swing
1
1
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Leg Press (45 Degrees)
1
1
25 reps
50 reps
RPE 7.5
RPE 7.5
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Box Jump
6
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
2
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
1
1 mins
RPE 10
8
Jump Rope
3
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
3
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
1
1 mins
RPE 10
8
Jump Rope
3
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
5
1 reps
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
2
1 mins
RPE 10
8
Jump Rope
3
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
5
1 reps
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
1
1 mins
RPE 10
8
Jump Rope
3
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
6
1 reps
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
1
1 mins
RPE 10
8
Jump Rope
3
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
6
1 reps
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
1
1 mins
RPE 10
8
Jump Rope
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
7
1 reps
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
1
1 mins
RPE 10
8
Jump Rope
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
7
1 reps
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
1
1 mins
RPE 10
8
Jump Rope
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
8
1 reps
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
1
1 mins
RPE 10
8
Jump Rope
5
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
8
1 reps
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
1
1 mins
RPE 10
8
Jump Rope
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
9
1 reps
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
5
1 mins
RPE 10
8
Jump Rope
4
50 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
1km Row
10
1 reps
RPE 10
2
Suitcase Carry
4
1 mins
RPE 8
3
Bicycle Crunch
1
50 reps
RPE 10
4
Mountain Climber
1
50 reps
RPE 10
5
Windshield Wipers
1
50 reps
RPE 10
6
Lying Leg Raise
1
50 reps
RPE 10
7
Plank
5
1 mins
RPE 10
8
Jump Rope
4
50 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
7 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 7
RPE 7.5
3
Single Arm Row (Dumbbell)
2
1
10 reps
6 reps
RPE 7
RPE 7.5
4
Shoulder Press (Plate Loaded)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Upright Row (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Single Arm Row (Dumbbell)
2
1
10 reps
6 reps
RPE 7
RPE 7.5
4
Shoulder Press (Plate Loaded)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Upright Row (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 7
RPE 7.5
3
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 7.5
4
Shoulder Press (Plate Loaded)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Upright Row (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 7
RPE 7.5
3
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7.5
4
Shoulder Press (Plate Loaded)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Upright Row (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 7.5
3
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 8
4
Shoulder Press (Plate Loaded)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Upright Row (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
1
1
1
15 reps
10 reps
6 reps
RPE 7
RPE 7.5
RPE 7.5
3
Single Arm Row (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Shoulder Press (Plate Loaded)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Upright Row (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
4 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 7.5
3
Single Arm Row (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Shoulder Press (Plate Loaded)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
7
Upright Row (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
12 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 7.5
3
Single Arm Row (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Shoulder Press (Plate Loaded)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
7
Upright Row (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
3 reps
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
7
Upright Row (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
2 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 7.5
3
Single Arm Row (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
6 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
7
Upright Row (Cable)
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
1 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
3
Single Arm Row (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7.5
RPE 8
4
Shoulder Press (Plate Loaded)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
7
Upright Row (Cable)
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
1
15 reps
10 reps
8 reps
6 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 7.5
3
Single Arm Row (Dumbbell)
1
1
1
1
10 reps
8 reps
6 reps
4 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
4
Shoulder Press (Plate Loaded)
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
5
Face Pull
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
6
Pec Deck (Machine)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
7
Upright Row (Cable)
1
1
1
2
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Split Squat (Smith Machine)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
3
10 reps
RPE 10
8
Elliptical
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Split Squat (Smith Machine)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
3
10 reps
RPE 10
8
Elliptical
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Split Squat (Smith Machine)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
3
10 reps
RPE 10
8
Elliptical
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Split Squat (Smith Machine)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
3
10 reps
RPE 10
8
Elliptical
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Split Squat (Smith Machine)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 8
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
3
10 reps
RPE 10
8
Elliptical
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Split Squat (Smith Machine)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
3
10 reps
RPE 10
8
Elliptical
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Split Squat (Smith Machine)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7.5
RPE 7.5
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
3
10 reps
RPE 10
8
Elliptical
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
2
Split Squat (Smith Machine)
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
3
10 reps
RPE 10
8
Elliptical
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Split Squat (Smith Machine)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
4
10 reps
RPE 10
8
Elliptical
1
18 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
2
Split Squat (Smith Machine)
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
4
10 reps
RPE 10
8
Elliptical
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
RPE 7.5
RPE 7.5
2
Split Squat (Smith Machine)
3
10 reps
RPE 7
3
Romanian Deadlift (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
4
10 reps
RPE 10
8
Elliptical
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
2
Split Squat (Smith Machine)
3
10 reps
RPE 7.5
3
Romanian Deadlift (Dumbbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 8
RPE 8
4
Lying Leg Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
5
Leg Extension
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
RPE 8
6
Leg Press (45 Degrees)
1
100 reps
RPE 10
7
Burpee
4
10 reps
RPE 10
8
Elliptical
1
20 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Hammer Curl
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
1B
V-Handle Tricep Pushdown (Cable)
1
1
1
1
20 reps
15 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
RPE 7
2
Spider Curl
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
3A
Tricep Rope Push Down (Cable)
2
20 reps
RPE 7
3B
Incline Curl (Dumbbell)
2
20 reps
RPE 7
4A
Overhead Tricep Extension (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
4B
Bicep Curl (Cable)
1
1
1
1
50 reps
40 reps
30 reps
20 reps
RPE 7
RPE 7
RPE 7
RPE 7
Week 1
1 / 12 Weeks
Day 3
1
1km Row
2 Sets
2
Suitcase Carry
4 Sets
1 mins
@8
3
Bicycle Crunch
1 Set
50 Reps
@10
4
Mountain Climber
1 Set
50 Reps
@10
5
Windshield Wipers
1 Set
50 Reps
@10
6
Lying Leg Raise
1 Set
50 Reps
@10
7
Plank
1 Set
1 mins
@10
8
Jump Rope
3 Sets
50 Reps
@10
Day 6
1A
Hammer Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
1B
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
2
Spider Curl
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@7
@7
@7
3A
Tricep Rope Push Down (Cable)
2 Sets
20 Reps
@7
3B
Incline Curl (Dumbbell)
2 Sets
20 Reps
@7
4A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
@7
@7
@7
@7
4B
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
50 Reps
40 Reps
30 Reps
20 Reps
@7
@7
@7
@7
Day 2
1
Squat (Barbell)
4 Sets
7 Reps
@7
2
Clean and Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Kettlebell Swing
1 Set
1 Set
15 Reps
12 Reps
@7
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
25 Reps
50 Reps
@7
@7
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
6
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
7
Box Jump
5 Sets
10 Reps
@8
Day 4
1
Deadlift (Barbell)
4 Sets
7 Reps
@7
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
10 Reps
6 Reps
@7
@7
@7.5
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
6 Reps
@7
@7.5
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7.5
5
Face Pull
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
6
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
7
Upright Row (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
2
Split Squat (Smith Machine)
3 Sets
10 Reps
@7
3
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
4
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
@7
@7
@7
@7
6
Leg Press (45 Degrees)
1 Set
100 Reps
@10
7
Burpee
3 Sets
10 Reps
@10
8
Elliptical
1 Set
15 mins
@10
Day 1
1
Bench Press (Barbell)
4 Sets
7 Reps
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@7
@7
@7
@7
3
Arnold Press
1 Set
1 Set
20 Reps
8 Reps
@7
@7.5
4
Pull-Up (Bodyweight)
5 Sets
6 Reps
@10
5
Dip (Bodyweight)
4 Sets
12 Reps
@10
6
Run
5 Sets
@8