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Noemi program

by Carlo B.

Program Description

**Noemi Program** is an 8-week muscle sculpting journey designed for intermediate lifters looking to elevate their training. With 24 sessions packed into just two months, each 90-minute workout targets key muscle groups through a variety of exercises, including barbell squats, leg extensions, and cable kickbacks. This program emphasizes strength and aesthetics, ensuring you build lean muscle while enhancing your physique. Equip yourself with access to a full gym and get ready to transform your body!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 25, 2025 02:02
  • Last Edited
    Dec 25, 2025 02:37
Muscle Engagement
Front
Back
MuscleSet
Glutes
12.7%
Hamstrings
12.7%
Quadriceps
11.1%
Upper Back
9.8%
Front Delts
8.2%
Lats
8%
Biceps
7.7%
Triceps
7.4%
Middle Delts
6.4%
Chest
3.7%
Lower Back
3.2%
Abs
2.9%
Adductors
1.9%
Calves
1.6%
Abductors
1.1%
Rear Delts
0.8%
Forearms
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
6
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Single Arm Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
-
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
6
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Single Arm Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
-
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
6
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Single Arm Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
-
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
6
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Single Arm Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
-
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
6
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Single Arm Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
-
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
6
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Single Arm Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
-
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
6
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Single Arm Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
-
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
15 reps
RPE 7
2
Squat (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 8
3
Romanian Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
RPE 8
4
Single-Leg Leg Curl
3
12 reps
RPE 7
5
Standing Calf Raise
3
15 reps
RPE 6.5
6
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Single Arm Row (Cable)
1
1
1
1
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 8
-
8
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Walking Lunge
1
1
2
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
3
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
5
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
-
6
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Walking Lunge
1
1
2
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
3
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
5
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
-
6
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Walking Lunge
1
1
2
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
3
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
5
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
-
6
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Walking Lunge
1
1
2
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
3
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
5
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
-
6
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Walking Lunge
1
1
2
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
3
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
5
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
-
6
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Walking Lunge
1
1
2
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
3
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
5
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
-
6
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Walking Lunge
1
1
2
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
3
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
5
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
-
6
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
15 reps
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 8
2
Walking Lunge
1
1
2
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 8
3
Glute Kickback (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pullover (Dumbbell)
1
1
1
1
12 reps
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 8
5
Bench Press (Dumbbell)
1
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
-
6
Upright Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
7
Alternating Dumbbell Curl
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 8
8
Incline Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
3
Pull Through (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 6
6
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 8
8
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
3
Pull Through (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 6
6
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 8
8
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
3
Pull Through (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 6
6
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 8
8
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
3
Pull Through (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 6
6
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 8
8
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
3
Pull Through (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 6
6
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 8
8
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
3
Pull Through (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 6
6
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 8
8
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
3
Pull Through (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 6
6
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 8
8
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Good Morning
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Bulgarian Split Squat (Dumbbell)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8
3
Pull Through (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 6
RPE 7
RPE 8
4
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7
RPE 8
5
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 6
6
Upright Row (Dumbbell)
1
1
1
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
7
Tricep Pushdown (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 8
8
Hammer Curl (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
3 Sets
15 Reps
@7
2
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@8
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@6
@6
@7
@8
4
Single-Leg Leg Curl
3 Sets
12 Reps
@7
5
Standing Calf Raise
3 Sets
15 Reps
@6.5
6
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@8
7
Single Arm Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6.5
@7
@8
-
8
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
Day 2
1
Leg Press
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
10 Reps
@6
@7
@8
@8
2
Walking Lunge
1 Set
1 Set
2 Sets
20 Reps
20 Reps
20 Reps
@6
@7
@8
3
Glute Kickback (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
8 Reps
@6
@7
@8
@8
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@6.5
@7
@7
@8
-
6
Upright Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
7
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@8
8
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 3
1
Good Morning
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@6
@7
@7.5
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7
@8
@8
3
Pull Through (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@6
@7
@8
4
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@6.5
@7
@7
@8
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@6
6
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@6
@7
@8
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@6.5
@7
@8
8
Hammer Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7