Portuguese Oficial Preparation🇵🇹

by Tomás Soares

2 athletes joined

Program Description

Get in the fucking shaoe to join the army

Program Overview

Level
Novice, Intermediate
Goal
Athletics, Bodybuilding
Equipment
Full Gym
Program Length
16 weeks
Time Per Workout
70 minutes
Created
Mar 09, 2025 09:14
Last Edited
Mar 13, 2025 03:35

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START THE PROGRAM
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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 1

1

Bench Press (Barbell)

4 Sets

8-10 Reps

@6-10

2

T-Bar Row

4 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

Run

1 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 Press

4 Sets

6-8 Reps

@6-10

4

Hack Squat

3 Sets

6-8 Reps

@6-10

5

Standing Calf Raise

4 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 Row

3 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 Extension

4 Sets

10-15 Reps

@6-10

2

Lying Leg Curl

4 Sets

10-12 Reps

@6-10

3

Hack Squat

3 Sets

10-12 Reps

@6-10

4

Standing Calf Raise

4 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

Run

1 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

Run

1 Set

15 mins

@6-10