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Samuel & Shelbert Bulk

by Shelby L.

Program Description

Figure out how our bodies change on bulk and try to gain as much muscle as we can in 16 weeks. Every week we should be gaining about 0.5lbs.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 23, 2025 02:55
  • Last Edited
    Sep 28, 2025 01:42
Muscle Engagement
Front
Back
MuscleSet
Glutes
13.5%
Hamstrings
9.3%
Quadriceps
9.2%
Upper Back
8.8%
Triceps
8.6%
Abs
7.8%
Biceps
7.7%
Lats
6.3%
Lower Back
5.1%
Chest
5%
Other
3.7%
Adductors
3.7%
Front Delts
2.5%
Rear Delts
2.5%
Calves
2.5%
Abductors
2.5%
Forearms
1.2%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Squat (Barbell)
5
8 reps
RPE 8.5
3
Hip Thrust (Machine)
5
10 reps
RPE 8.5
4
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 8.5
5
Leg Extension
4
10 reps
RPE 8.5
6
Leg Curl
4
10 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Decline Sit Up (Bodyweight)
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8.5
3
Bench Press (Dumbbell)
4
10 reps
RPE 8.5
4
Tricep Rope Push Down (Cable)
5
15 reps
RPE 8.5
5
Tricep Extension (Barbell)
4
8 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
4
12 reps
RPE 8.5
7
Jog
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 8.5
3
Back Extension
4
12 reps
RPE 8.5
4
Calf Raise (Machine)
4
15 reps
RPE 8.5
5
Hip Adductor (Machine)
4
12 reps
RPE 8.5
6
Hip Abductor (Machine)
4
12 reps
RPE 8.5
7
Plank
1
2 mins
RPE 10
8
Side Plank
2
1 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Seated Row (Cable)
4
10 reps
RPE 8.5
4
Bicep Curl (Dumbbell)
4
10 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
10 reps
RPE 8.5
6
Shrug (Dumbbell)
3
20 reps
RPE 8.5
7
Pull-Up (Assisted)
3
8 reps
RPE 10
8
Jog
1
10 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Walk
1 Set
5 mins
-
2
Squat (Barbell)
5 Sets
8 Reps
@8.5
3
Hip Thrust (Machine)
5 Sets
10 Reps
@8.5
4
Romanian Deadlift (Dumbbell)
4 Sets
8 Reps
@8.5
5
Leg Extension
4 Sets
10 Reps
@8.5
6
Leg Curl
4 Sets
10 Reps
@8.5
7
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@8.5
8
Decline Sit Up (Bodyweight)
3 Sets
20 Reps
@8.5
Day 2
1
Walk
1 Set
5 mins
-
2
Incline Bench Press (Dumbbell)
4 Sets
10 Reps
@8.5
3
Bench Press (Dumbbell)
4 Sets
10 Reps
@8.5
4
Tricep Rope Push Down (Cable)
5 Sets
15 Reps
@8.5
5
Tricep Extension (Barbell)
4 Sets
8 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
4 Sets
12 Reps
@8.5
7
Jog
1 Set
10 mins
-
Day 3
1
Walk
1 Set
5 mins
-
2
Bulgarian Split Squat (Dumbbell)
5 Sets
10 Reps
@8.5
3
Back Extension
4 Sets
12 Reps
@8.5
4
Calf Raise (Machine)
4 Sets
15 Reps
@8.5
5
Hip Adductor (Machine)
4 Sets
12 Reps
@8.5
6
Hip Abductor (Machine)
4 Sets
12 Reps
@8.5
7
Plank
1 Set
2 mins
@10
8
Side Plank
2 Sets
1 mins
@7
Day 4
1
Walk
1 Set
5 mins
-
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Seated Row (Cable)
4 Sets
10 Reps
@8.5
4
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@8.5
5
Hammer Curl (Dumbbell)
4 Sets
10 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
20 Reps
@8.5
7
Pull-Up (Assisted)
3 Sets
8 Reps
@10
8
Jog
1 Set
10 mins
-