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BoostcampPNG

Minimal V-Shape

by Andea En Word

Program Description

This program focuses on efficient jumpsets that target major muscle groups while keeping your workouts concise and effective. Expect a balanced mix of strength training and core work, ensuring you build muscle and improve your overall fitness. With a structured approach, you'll stay motivated and see results without the clutter of unnecessary exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 28, 2025 02:48
  • Last Edited
    Dec 28, 2025 02:51
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
13.8%
Upper Back
12.6%
Lats
11.5%
Biceps
10.3%
Front Delts
9.2%
Rear Delts
6.9%
Triceps
6.9%
Abs
6.9%
Calves
6.9%
Hamstrings
4.6%
Glutes
4.6%
Forearms
3.4%
Lower Back
2.3%
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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
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
2
12 reps
12 reps
RPE 9
RPE 10
3B
Lateral Raise (Cable)
3
12 reps
RPE 10
4A
Chin-Up (Bodyweight)
2
1
15 reps
15 reps
RPE 9
RPE 10
4B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
1B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
2A
Chin-Up (Weighted)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Leg Raise (Captain's Chair)
1
2
20 reps
20 reps
RPE 9
RPE 10
3A
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Rear Delt Fly (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
4A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
2B
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
20 reps
RPE 10
4C
Lying Side Lateral Raise
1
2
12 reps
12 reps
RPE 9
RPE 10
Week 1
1 / 13 Weeks
Day 2
1A
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
1B
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
2A
Chin-Up (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2B
Leg Raise (Captain's Chair)
1 Set
2 Sets
20 Reps
20 Reps
@9
@10
3A
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
3B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4A
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4B
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2A
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2B
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
3
Romanian Deadlift to Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
4A
Incline Hammer Curl (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4B
Reverse Abs Crunch (Bodyweight)
3 Sets
20 Reps
@10
4C
Lying Side Lateral Raise
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
Day 1
1A
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
1B
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Romanian Deadlift to Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3A
Calf Raise (Machine)
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
3B
Lateral Raise (Cable)
3 Sets
12 Reps
@10
4A
Chin-Up (Bodyweight)
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
4B
Leg Raise (Captain's Chair)
1 Set
2 Sets
20 Reps
20 Reps
@9
@10