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8 Week Complete Home Gym

by Shaun D.
1 athletes joined

Program Description

8-week home-based regimen designed to bridge the gap between heavy strength training and metabolic conditioning. The Strategy: Alternating Periodization The program operates on a bi-weekly oscillation. By switching between heavy, low-rep "Power" weeks and lighter, high-rep "Volume" weeks, the plan prevents the central nervous system (CNS) burnout common in older trainees while simultaneously targeting two physiological goals: Strength/Density (Odd Weeks): Utilizes the power rack and heavy compound lifts to maintain bone density and "thick" muscle fibers. Metabolic/Fat Loss (Even Weeks): Uses shorter rest periods and higher volume to increase caloric expenditure and improve cardiovascular health without the joint impact of heavy weights. Target Audience This plan is specifically engineered for experienced male lifters in their 40s and 50s who possess a well-equipped home gym. It is ideal for the "Intermediate to Advanced" trainee who: Values Joint Longevity: The alternating weeks provide "active recovery" for tendons and ligaments that may be sensitive to constant heavy loading. Seeks Aesthetic & Functional Balance: It targets muscle hypertrophy (building size) and fat loss (weight management) simultaneously. Requires Efficiency: Each session is capped at roughly 60 minutes, respecting the busy schedule of a professional or family-oriented individual. Has Home-Gym Mastery: It assumes the user is comfortable with technical lifts like the Barbell Back Squat and Deadlift, as well as utilizing machines (Lat Pull Down/Leg Press) for isolation. The Outcome After 8 weeks, the trainee can expect an increase in total body strength, improved muscle definition through higher-volume metabolic work, and better core stability—all while training in a way that respects the recovery demands.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 11, 2026 01:28
  • Last Edited
    Mar 11, 2026 08:20
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.1%
Quadriceps
11.1%
Hamstrings
10.6%
Glutes
9.8%
Front Delts
8.9%
Lats
7.6%
Biceps
7.2%
Triceps
7.1%
Abs
6.6%
Chest
5.9%
Middle Delts
3.6%
Rear Delts
2.3%
Lower Back
1.7%
Forearms
1.5%
Adductors
1.4%
Abductors
1.3%
Calves
1.3%
Other
0.8%
Cardio
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Decline Bench Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8
7
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 4
RPE 5
RPE 6
2
Arnold Press
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
3
Med Ball Push Up
1
2
15-20 reps
15-20 reps
RPE 4
RPE 5
4
Tricep Pushdown (Cable)
1
2
20 reps
20 reps
RPE 4
RPE 5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 4
RPE 5
6
Front Raise
2
1
15 reps
15 reps
RPE 4
RPE 5
7
Tricep Kickback
1
1
1
15 reps
15 reps
15 reps
RPE 4
RPE 5
RPE 6
8
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 4
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Decline Bench Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8
7
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 4
RPE 5
RPE 6
2
Arnold Press
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
3
Med Ball Push Up
1
2
15-20 reps
15-20 reps
RPE 4
RPE 5
4
Tricep Pushdown (Cable)
1
2
20 reps
20 reps
RPE 4
RPE 5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 4
RPE 5
6
Front Raise
2
1
15 reps
15 reps
RPE 4
RPE 5
7
Tricep Kickback
1
1
1
15 reps
15 reps
15 reps
RPE 4
RPE 5
RPE 6
8
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 4
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Decline Bench Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8
7
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 4
RPE 5
RPE 6
2
Arnold Press
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
3
Med Ball Push Up
1
2
15-20 reps
15-20 reps
RPE 4
RPE 5
4
Tricep Pushdown (Cable)
1
2
20 reps
20 reps
RPE 4
RPE 5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 4
RPE 5
6
Front Raise
2
1
15 reps
15 reps
RPE 4
RPE 5
7
Tricep Kickback
1
1
1
15 reps
15 reps
15 reps
RPE 4
RPE 5
RPE 6
8
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 4
RPE 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Seated Overhead Press (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Decline Bench Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
2
10 reps
10 reps
RPE 7
RPE 8
6
Bench Press (Close Grip)
2
1
6 reps
6 reps
RPE 7
RPE 8
7
Overhead Extension (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
8
Lat Pulldown
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
15 reps
15 reps
15 reps
RPE 4
RPE 5
RPE 6
2
Arnold Press
1
1
1
12 reps
12 reps
12 reps
RPE 4
RPE 5
RPE 6
3
Med Ball Push Up
1
2
15-20 reps
15-20 reps
RPE 4
RPE 5
4
Tricep Pushdown (Cable)
1
2
20 reps
20 reps
RPE 4
RPE 5
5
Lateral Raise (Dumbbell)
2
1
20 reps
20 reps
RPE 4
RPE 5
6
Front Raise
2
1
15 reps
15 reps
RPE 4
RPE 5
7
Tricep Kickback
1
1
1
15 reps
15 reps
15 reps
RPE 4
RPE 5
RPE 6
8
Chest Fly (Dumbbell)
2
2
15 reps
15 reps
RPE 4
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
2
8 reps
8 reps
RPE 7
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
2
1
12 reps
12 reps
RPE 7
RPE 8
8
Seated Row (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
30 reps
RPE 3
2
Wide Grip Lat Pulldown
2
1
15 reps
15 reps
RPE 4
RPE 5
3
Seated Row (Machine)
3
15 reps
RPE 4
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 4
5
Kettlebell Halo
3
12 reps
RPE 4
6
Face Pull
3
20 reps
RPE 4
7
Concentration Curl
3
15 reps
RPE 4
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
2
8 reps
8 reps
RPE 7
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
2
1
12 reps
12 reps
RPE 7
RPE 8
8
Seated Row (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
30 reps
RPE 3
2
Wide Grip Lat Pulldown
2
1
15 reps
15 reps
RPE 4
RPE 5
3
Seated Row (Machine)
3
15 reps
RPE 4
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 4
5
Kettlebell Halo
3
12 reps
RPE 4
6
Face Pull
3
20 reps
RPE 4
7
Concentration Curl
3
15 reps
RPE 4
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
2
8 reps
8 reps
RPE 7
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
2
1
12 reps
12 reps
RPE 7
RPE 8
8
Seated Row (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
30 reps
RPE 3
2
Wide Grip Lat Pulldown
2
1
15 reps
15 reps
RPE 4
RPE 5
3
Seated Row (Machine)
3
15 reps
RPE 4
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 4
5
Kettlebell Halo
3
12 reps
RPE 4
6
Face Pull
3
20 reps
RPE 4
7
Concentration Curl
3
15 reps
RPE 4
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 4
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 8
RPE 9
3
Bent Over Row (Barbell)
2
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
4
Single Arm Row (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (EZ Bar)
2
2
8 reps
8 reps
RPE 7
RPE 8
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Face Pull
2
1
12 reps
12 reps
RPE 7
RPE 8
8
Seated Row (Machine)
1
2
10 reps
10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Kettlebell Swing
3
30 reps
RPE 3
2
Wide Grip Lat Pulldown
2
1
15 reps
15 reps
RPE 4
RPE 5
3
Seated Row (Machine)
3
15 reps
RPE 4
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 4
5
Kettlebell Halo
3
12 reps
RPE 4
6
Face Pull
3
20 reps
RPE 4
7
Concentration Curl
3
15 reps
RPE 4
8
Bicep Curl (Dumbbell)
3
12 reps
RPE 4
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Step-Up (Weighted)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Ab Wheel
3
10 reps
RPE 5
7
Plank on Swissball
3
1 mins
RPE 5
8
Box Jump
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
RPE 3
2
Leg Press
2
1
20 reps
20 reps
RPE 3
RPE 4
3
Step-Up (Weighted)
3
20 reps
RPE 3
4
Leg Extension
3
15 reps
RPE 4
5
Calf Raise (Machine)
3
1
25 reps
25 reps
RPE 3
RPE 4
6
Bosu Ball Mountain Climbers
3
40 reps
RPE 3
7
Lying Leg Raise
3
20 reps
RPE 4
8
Treadmill
1
10 mins
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Step-Up (Weighted)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Ab Wheel
3
10 reps
RPE 5
7
Plank on Swissball
3
1 mins
RPE 5
8
Box Jump
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
RPE 3
2
Leg Press
2
1
20 reps
20 reps
RPE 3
RPE 4
3
Step-Up (Weighted)
3
20 reps
RPE 3
4
Leg Extension
3
15 reps
RPE 4
5
Calf Raise (Machine)
3
1
25 reps
25 reps
RPE 3
RPE 4
6
Bosu Ball Mountain Climbers
3
40 reps
RPE 3
7
Lying Leg Raise
3
20 reps
RPE 4
8
Treadmill
1
10 mins
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Step-Up (Weighted)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Ab Wheel
3
10 reps
RPE 5
7
Plank on Swissball
3
1 mins
RPE 5
8
Box Jump
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
RPE 3
2
Leg Press
2
1
20 reps
20 reps
RPE 3
RPE 4
3
Step-Up (Weighted)
3
20 reps
RPE 3
4
Leg Extension
3
15 reps
RPE 4
5
Calf Raise (Machine)
3
1
25 reps
25 reps
RPE 3
RPE 4
6
Bosu Ball Mountain Climbers
3
40 reps
RPE 3
7
Lying Leg Raise
3
20 reps
RPE 4
8
Treadmill
1
10 mins
RPE 3
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
2
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Leg Press
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Step-Up (Weighted)
1
2
10 reps
10 reps
RPE 7
RPE 8
4
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
5
Calf Raise (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Ab Wheel
3
10 reps
RPE 5
7
Plank on Swissball
3
1 mins
RPE 5
8
Box Jump
3
5 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
20 reps
RPE 3
2
Leg Press
2
1
20 reps
20 reps
RPE 3
RPE 4
3
Step-Up (Weighted)
3
20 reps
RPE 3
4
Leg Extension
3
15 reps
RPE 4
5
Calf Raise (Machine)
3
1
25 reps
25 reps
RPE 3
RPE 4
6
Bosu Ball Mountain Climbers
3
40 reps
RPE 3
7
Lying Leg Raise
3
20 reps
RPE 4
8
Treadmill
1
10 mins
RPE 3
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
3
Upright Row (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Kettlebell Gorilla Row
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lying Reverse Fly
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Floor Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Single Arm Farmer Carry
3
5 reps
RPE 7
8
Seated Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
15 reps
RPE 4
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 4
3
Dumbbell Scaption Raise
4
15 reps
RPE 3
4
Single Arm Row (Dumbbell)
4
15 reps
RPE 4
5
Rear Delt Fly (Cable)
3
20 reps
RPE 4
6
Bosu Ball Crunches
3
25 reps
RPE 3
7
Kettlebell Windmills
3
1 mins
RPE 4
8
1km Row
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
3
Upright Row (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Kettlebell Gorilla Row
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lying Reverse Fly
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Floor Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Single Arm Farmer Carry
3
5 reps
RPE 7
8
Seated Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
15 reps
RPE 4
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 4
3
Dumbbell Scaption Raise
4
15 reps
RPE 3
4
Single Arm Row (Dumbbell)
4
15 reps
RPE 4
5
Rear Delt Fly (Cable)
3
20 reps
RPE 4
6
Bosu Ball Crunches
3
25 reps
RPE 3
7
Kettlebell Windmills
3
1 mins
RPE 4
8
1km Row
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
3
Upright Row (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Kettlebell Gorilla Row
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lying Reverse Fly
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Floor Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Single Arm Farmer Carry
3
5 reps
RPE 7
8
Seated Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
15 reps
RPE 4
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 4
3
Dumbbell Scaption Raise
4
15 reps
RPE 3
4
Single Arm Row (Dumbbell)
4
15 reps
RPE 4
5
Rear Delt Fly (Cable)
3
20 reps
RPE 4
6
Bosu Ball Crunches
3
25 reps
RPE 3
7
Kettlebell Windmills
3
1 mins
RPE 4
8
1km Row
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
3
Upright Row (Barbell)
1
2
8 reps
8 reps
RPE 7
RPE 8
4
Kettlebell Gorilla Row
2
1
10 reps
10 reps
RPE 7
RPE 8
5
Lying Reverse Fly
2
1
12 reps
12 reps
RPE 7
RPE 8
6
Floor Chest Fly (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Single Arm Farmer Carry
3
5 reps
RPE 7
8
Seated Row (Machine)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
15 reps
RPE 4
2
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 4
3
Dumbbell Scaption Raise
4
15 reps
RPE 3
4
Single Arm Row (Dumbbell)
4
15 reps
RPE 4
5
Rear Delt Fly (Cable)
3
20 reps
RPE 4
6
Bosu Ball Crunches
3
25 reps
RPE 3
7
Kettlebell Windmills
3
1 mins
RPE 4
8
1km Row
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Leg Press
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
1
15 reps
15 reps
RPE 7
RPE 8
5
Glute Bridge (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Kettlebell Windmills
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Russian Twist (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
8
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 4
2
Leg Curl
4
20 reps
RPE 4
3
Leg Press
4
15 reps
RPE 3
4
Lunge (Dumbbell)
3
12 reps
RPE 4
5
Glute Bridge (Bodyweight)
3
25 reps
RPE 3
6
Bosu Ball Bird Dog
3
12 reps
RPE 4
7
Plank
3
1-2 mins
RPE 3
8
Kettlebell Goblet Squats
4
15 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Leg Press
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
1
15 reps
15 reps
RPE 7
RPE 8
5
Glute Bridge (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Kettlebell Windmills
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Russian Twist (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
8
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 4
2
Leg Curl
4
20 reps
RPE 4
3
Leg Press
4
15 reps
RPE 3
4
Lunge (Dumbbell)
3
12 reps
RPE 4
5
Glute Bridge (Bodyweight)
3
25 reps
RPE 3
6
Bosu Ball Bird Dog
3
12 reps
RPE 4
7
Plank
3
1-2 mins
RPE 3
8
Kettlebell Goblet Squats
4
15 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Leg Press
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
1
15 reps
15 reps
RPE 7
RPE 8
5
Glute Bridge (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Kettlebell Windmills
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Russian Twist (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
8
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 4
2
Leg Curl
4
20 reps
RPE 4
3
Leg Press
4
15 reps
RPE 3
4
Lunge (Dumbbell)
3
12 reps
RPE 4
5
Glute Bridge (Bodyweight)
3
25 reps
RPE 3
6
Bosu Ball Bird Dog
3
12 reps
RPE 4
7
Plank
3
1-2 mins
RPE 3
8
Kettlebell Goblet Squats
4
15 reps
RPE 3
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
RPE 9
2
Leg Curl
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Leg Press
2
1
10 reps
10 reps
RPE 7
RPE 8
4
Kettlebell Swing
2
1
15 reps
15 reps
RPE 7
RPE 8
5
Glute Bridge (Barbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
6
Kettlebell Windmills
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8
7
Russian Twist (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
8
Lunge (Dumbbell)
2
1
10 reps
10 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 4
2
Leg Curl
4
20 reps
RPE 4
3
Leg Press
4
15 reps
RPE 3
4
Lunge (Dumbbell)
3
12 reps
RPE 4
5
Glute Bridge (Bodyweight)
3
25 reps
RPE 3
6
Bosu Ball Bird Dog
3
12 reps
RPE 4
7
Plank
3
1-2 mins
RPE 3
8
Kettlebell Goblet Squats
4
15 reps
RPE 3
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@8
@8
@9
2
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@8
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8
6
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@7
@8
7
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@7
@8
8
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8
@9
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@8
@8
@9
2
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@7
@7
@8
@9
4
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8
@9
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@8
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
7
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@8
8
Seated Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8
Day 3
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@7
@7
@8
@8
@9
2
Leg Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@8
@8
@9
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6
@8
@9
5
Calf Raise (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@5
@5
@5
7
Plank on Swissball
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@5
@5
@5
8
Box Jump
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
Day 4
1
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@8
3
Upright Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@8
4
Kettlebell Gorilla Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@8
5
Lying Reverse Fly
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@8
6
Floor Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@8
7
Single Arm Farmer Carry
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@7
@7
8
Seated Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@8
Day 5
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@7
@8
@9
2
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@7
@8
3
Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@8
4
Kettlebell Swing
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@8
5
Glute Bridge (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@8
6
Kettlebell Windmills
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7
@8
7
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@8
8
Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@8