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Novice training

by Aleksandar T.

Program Description

For those who want to try something different

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 05, 2025 05:26
  • Last Edited
    Jun 18, 2025 12:36

Summary

Embark on a transformative 10-week journey with the Novice Training program, designed for those ready to build a solid foundation in strength training. Committing to six days a week, you'll engage in a variety of exercises targeting all major muscle groups, including barbell squats, shoulder presses, and calf raises. Each session is crafted to enhance your technique and boost your confidence, ensuring you progress safely and effectively. Perfect for beginners looking to elevate their fitness game, this program will empower you to achieve your goals and unlock your potential.
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8.5
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8.5
3
Chest Fly (Machine)
3
10 reps
RPE 8.5
4
T-Bar Row
3
10 reps
RPE 8.5
5
Chest Press (Machine)
3
10 reps
RPE 8.5
6
Seated Row (Cable)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
10 reps
RPE 8.5
2
Rear Delt Fly (Cable)
3
12 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 7.5
4
Dirty 30's(EZ Bar)
3
10 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9.5
7
Preacher Curl (Barbell)
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 9.5
2
Seated Calf Raise
3
12 reps
RPE 9.5
3
Leg Curl
3
12 reps
RPE 9.5
4
Leg Extension
3
10 reps
RPE 9.5
Week 1
1 / 10 Weeks
Day 6
1
Squat (Barbell)
3 Sets
12 Reps
@9.5
2
Seated Calf Raise
3 Sets
12 Reps
@9.5
3
Leg Curl
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
10 Reps
@9.5
Day 2
1
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@8.5
2
Rear Delt Fly (Cable)
3 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
4
Dirty 30's(EZ Bar)
3 Sets
10 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
Preacher Curl (Barbell)
3 Sets
10 Reps
@8
Day 3
1
Squat (Barbell)
3 Sets
12 Reps
@9.5
2
Seated Calf Raise
3 Sets
12 Reps
@9.5
3
Leg Curl
3 Sets
12 Reps
@9.5
4
Leg Extension
3 Sets
10 Reps
@9.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8.5
3
Chest Fly (Machine)
3 Sets
10 Reps
@8.5
4
T-Bar Row
3 Sets
10 Reps
@8.5
5
Chest Press (Machine)
3 Sets
10 Reps
@8.5
6
Seated Row (Cable)
3 Sets
12 Reps
@8
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8.5
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8.5
3
Chest Fly (Machine)
3 Sets
10 Reps
@8.5
4
T-Bar Row
3 Sets
10 Reps
@8.5
5
Chest Press (Machine)
3 Sets
10 Reps
@8.5
6
Seated Row (Cable)
3 Sets
12 Reps
@8
Day 5
1
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@8.5
2
Rear Delt Fly (Cable)
3 Sets
12 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7.5
4
Dirty 30's(EZ Bar)
3 Sets
10 Reps
@9.5
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9.5
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9.5
7
Preacher Curl (Barbell)
3 Sets
10 Reps
@8