Manchas Split

by Chris B.

Program Description

Hard Work

Program Overview

  • Level
    Beginner
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 21, 2025 11:47
  • Last Edited
    Jun 18, 2025 09:47

Summary

Transform your physique with the **Manchas Split**, a comprehensive 12-week program designed for those ready to commit to a full week of training. This split routine incorporates a mix of strength training and cardio, ensuring you hit every muscle group while also enhancing your endurance. With daily workouts that include exercises like the Skull Crusher and Hack Squat, you’ll build strength and definition in your arms, legs, and core. Perfect for the dedicated lifter with access to a garage gym, this program will push your limits and help you achieve your fitness goals. Get ready to see results!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Hack Squat
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Leg Curl
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Face Pull
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
30 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Ab Wheel
1
10-12 reps
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5
Chest Fly (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6
Lateral Raise (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10 reps
RPE 8
2
Run
1
5 mins
RPE 6
3
Abs Crunch (Weighted)
1
8-10 reps
RPE 8
4
Run
1
5 mins
RPE 8
5
Lying Leg Raise
1
8-10 reps
RPE 8
6
Run
1
5 mins
RPE 8
7
Ab Wheel
1
10-12 reps
RPE 8
8
Run
1
5 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Bicep Curl (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1 reps
-
Week 1
1 / 12 Weeks
Day 7
1
Rest
1 Set
1 Reps
-
Day 1
1
Skull Crusher (Barbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Hack Squat
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Lateral Raise (Cable)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Run
1 Set
30 mins
@6
3
Abs Crunch (Weighted)
1 Set
8-10 Reps
@8
4
Ab Wheel
1 Set
10-12 Reps
@8
5
Lying Leg Raise
1 Set
8-10 Reps
@8
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Run
1 Set
5 mins
@6
3
Abs Crunch (Weighted)
1 Set
8-10 Reps
@8
4
Run
1 Set
5 mins
@8
5
Lying Leg Raise
1 Set
8-10 Reps
@8
6
Run
1 Set
5 mins
@8
7
Ab Wheel
1 Set
10-12 Reps
@8
8
Run
1 Set
5 mins
@6
Day 6
1
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Bicep Curl (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Row (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 2
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Bicep Curl (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Leg Curl
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Face Pull
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
Day 4
1
Single Arm Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
2
Lunge (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
4
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
5
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
6
Lateral Raise (Dumbbell)
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9