Program Description
Get in the fucking shaoe to join the army
Program Overview
- LevelNovice, Intermediate
- GoalAthletics, Bodybuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout70 minutes
- CreatedMar 09, 2025 09:14
- Last EditedJun 18, 2025 08:43
Summary
Prepare to elevate your strength and conditioning with the **Portuguese Oficial Preparation** program. Over 16 weeks, this comprehensive plan guides you through 5 days of intense training each week, focusing on compound movements and functional exercises designed to build muscle and enhance performance. With a mix of barbell, dumbbell, and machine workouts, you’ll target all major muscle groups while improving endurance and power. Get ready to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-10 reps
RPE 6-10
2
T-Bar Row
4
5-7 reps
RPE 6-10
3
Seated Overhead Press (Dumbbell)
4
8-10 reps
RPE 6-10
4
Pull-Up (Weighted)
4
6-8 reps
RPE 8-10
5
Dip (Weighted)
4
6-8 reps
RPE 8-10
6
Run
1
15 mins
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
6-8 reps
RPE 6-10
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 6-10
3
Leg Press
4
6-8 reps
RPE 6-10
4
Hack Squat
3
6-8 reps
RPE 6-10
5
Standing Calf Raise
4
8-10 reps
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (EZ Bar)
4
6-8 reps
RPE 6-10
2
Hammer Curl (Dumbbell)
4
6-8 reps
RPE 6-10
3
Bicep Curl (Cable)
4
10-12 reps
RPE 6-10
4
Leg Raise (Captain's Chair)
4
10-15 reps
RPE 6-10
5
Abs Crunch (Weighted)
4
10-15 reps
RPE 6-10
6
Run
1
15 mins
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
RPE 6-10
2
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
3
Chest Press (Machine)
3
10-12 reps
RPE 6-10
4
Dumbbell Row
3
10-12 reps
RPE 6-10
5
Lat Pulldown (Close Grip)
3
10-15 reps
RPE 6-10
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10-15 reps
RPE 6-10
2
Lying Leg Curl
4
10-12 reps
RPE 6-10
3
Hack Squat
3
10-12 reps
RPE 6-10
4
Standing Calf Raise
4
12-15 reps
RPE 6-10
5
Tricep Rope Push Down (Cable)
4
10-12 reps
RPE 6-10
6
Lying Tricep Extension (Barbell)
4
10-12 reps
RPE 6-10
7
Run
1
20 mins
RPE 6-10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8-10 Reps
@6-10
2
T-Bar Row4 Sets
5-7 Reps
@6-10
3
Seated Overhead Press (Dumbbell)4 Sets
8-10 Reps
@6-10
4
Pull-Up (Weighted)4 Sets
6-8 Reps
@8-10
5
Dip (Weighted)4 Sets
6-8 Reps
@8-10
6
Run1 Set
15 mins
@6-10
Day 2
1
Squat (Smith Machine)4 Sets
6-8 Reps
@6-10
2
Romanian Deadlift (Barbell)4 Sets
6-8 Reps
@6-10
3
Leg Press4 Sets
6-8 Reps
@6-10
4
Hack Squat3 Sets
6-8 Reps
@6-10
5
Standing Calf Raise4 Sets
8-10 Reps
@6-10
Day 4
1
Incline Bench Press (Dumbbell)4 Sets
10-12 Reps
@6-10
2
Pull-Up (Bodyweight)3 Sets
AMRAP
@10
3
Chest Press (Machine)3 Sets
10-12 Reps
@6-10
4
Dumbbell Row3 Sets
10-12 Reps
@6-10
5
Lat Pulldown (Close Grip)3 Sets
10-15 Reps
@6-10
6
Lateral Raise (Dumbbell)3 Sets
10-12 Reps
@6-10
Day 5
1
Leg Extension4 Sets
10-15 Reps
@6-10
2
Lying Leg Curl4 Sets
10-12 Reps
@6-10
3
Hack Squat3 Sets
10-12 Reps
@6-10
4
Standing Calf Raise4 Sets
12-15 Reps
@6-10
5
Tricep Rope Push Down (Cable)4 Sets
10-12 Reps
@6-10
6
Lying Tricep Extension (Barbell)4 Sets
10-12 Reps
@6-10
7
Run1 Set
20 mins
@6-10
Day 3
1
Bicep Curl (EZ Bar)4 Sets
6-8 Reps
@6-10
2
Hammer Curl (Dumbbell)4 Sets
6-8 Reps
@6-10
3
Bicep Curl (Cable)4 Sets
10-12 Reps
@6-10
4
Leg Raise (Captain's Chair)4 Sets
10-15 Reps
@6-10
5
Abs Crunch (Weighted)4 Sets
10-15 Reps
@6-10
6
Run1 Set
15 mins
@6-10