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The Nordic Berserker

by James V.
5 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
    Jun 18, 2025 07:47

Summary

Unleash your inner warrior with The Nordic Berserker, a 12-week program designed to forge strength and endurance through a dynamic mix of cardio and core-focused workouts. Committing to six days a week, you'll tackle exercises like the 1km Row and Suitcase Carry, ensuring every muscle group is engaged for maximum results. This program is perfect for those ready to push their limits and build a resilient physique. Get ready to transform your fitness journey into a powerful experience!
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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
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