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BoostcampPNG

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
    Apr 05, 2025 11:07
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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