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M's Full-Body Fortitude: 5-Day Strength Regimen

by Manny A.
2 athletes joined

Program Description

M's Full-Body Fortitude is a meticulously designed 5-day strength training program aimed at enhancing overall muscular strength, endurance, and functional fitness. Each day targets specific muscle groups through a combination of compound and isolation exercises, ensuring balanced development and optimal recovery. Purpose: Comprehensive Muscle Engagement: By dedicating each day to particular muscle groups, the program ensures thorough activation and growth, promoting balanced muscular development. Strength Enhancement: Incorporating fundamental compound movements such as squats, deadlifts, and bench presses, the regimen aims to significantly boost overall strength and power. Functional Fitness Improvement: The inclusion of both compound and isolation exercises enhances functional strength, supporting better performance in daily activities and athletic pursuits. Optimized Recovery: The structured 5-day split allows for adequate rest periods for each muscle group, minimizing the risk of overtraining and facilitating effective recovery. This program is ideal for individuals seeking a structured and effective approach to strength training, aiming for comprehensive fitness improvements and muscle growth.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jan 27, 2025 03:57
  • Last Edited
    Jun 18, 2025 11:34

Summary

Unleash your strength with M's Full-Body Fortitude: a comprehensive 16-week program designed to build muscle and enhance endurance through a balanced 5-day weekly regimen. Each session targets major muscle groups, incorporating foundational lifts like the squat and deadlift, along with accessory work for arms, shoulders, and core. With a focus on progressive overload and varied intensity, you'll push your limits and see real results. Equip yourself with a full gym and get ready to transform your physique and boost your confidence!
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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
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Seated Row (Machine)
4
8-12 reps
RPE 9
4
Overhead Press (Barbell)
3
5-8 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Hammer Curl
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Standing Calf Raise
4
8-12 reps
RPE 9
4
Leg Extension
3
10-15 reps
RPE 9
5
Lunge (Kettlebell)
3
8-12 reps
RPE 9
6
Abs Crunch (Machine)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
2
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
3
Lat Pulldown
4
8-12 reps
RPE 9
4
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Leg Press
4
10-15 reps
RPE 9
3
Leg Curl
4
8-12 reps
RPE 9
4
Standing Calf Raise
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
8-12 reps
RPE 9
6
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
4
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
5
Pec Deck (Machine)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
3
8-12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
3-5 Reps
@9
2
Incline Bench Press (Dumbbell)
4 Sets
6-10 Reps
@9
3
Seated Row (Machine)
4 Sets
8-12 Reps
@9
4
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
6
Hammer Curl
3 Sets
6-10 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
4 Sets
3-5 Reps
@9
3
Standing Calf Raise
4 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
10-15 Reps
@9
5
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-12 Reps
@9
Day 3
1
Bent Over Row (Barbell)
4 Sets
3-5 Reps
@9
2
Single Arm Row (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lat Pulldown
4 Sets
8-12 Reps
@9
4
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@9
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
6
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 4
1
Front Squat (Barbell)
4 Sets
8-12 Reps
@9
2
Leg Press
4 Sets
10-15 Reps
@9
3
Leg Curl
4 Sets
8-12 Reps
@9
4
Standing Calf Raise
3 Sets
8-12 Reps
@9
5
Abs Crunch (Machine)
3 Sets
8-12 Reps
@9
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@9
Day 5
1
Incline Bench Press (Barbell)
4 Sets
8-12 Reps
@9
2
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
@9
3
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
4
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
@9
5
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
@9