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Fitness fun

by Dylan J.
3 athletes joined

Program Description

Get strong and get abs.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 17, 2025 06:19
  • Last Edited
    Jun 18, 2025 08:56

Summary

Get ready to elevate your fitness journey with "Fitness Fun," a dynamic 12-week program designed to challenge and inspire you five days a week. This comprehensive plan combines high-intensity cardio sessions with targeted strength training, focusing on core stability and leg development. You'll engage in a variety of exercises, including machine-based workouts and bodyweight movements, ensuring a well-rounded approach to fitness. Whether you're looking to build strength, improve endurance, or simply enjoy your workouts, this program delivers results while keeping things exciting!
Muscle Engagement
Front
Back
MuscleSet
Abs
14.7%
Triceps
9.2%
Chest
8.8%
Front Delts
8.4%
Quadriceps
7.2%
Upper Back
7.2%
Biceps
6.9%
Middle Delts
6.1%
Lats
6.1%
Hamstrings
5.2%
Forearms
5.2%
Glutes
4%
Cardio
3.6%
Calves
2.9%
Rear Delts
2.6%
Adductors
1.2%
Lower Back
0.9%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Bench Press (Barbell)
1
3
10-15 reps
5-8 reps
RPE 6.5
RPE 9
3
Shoulder Press (Machine)
3
10-12 reps
RPE 9
4
Pec Fly (Dumbbell)
3
6-8 reps
RPE 7.5
5
Lateral Raise (Cable)
3
8 reps
RPE 9
6
Tricep Pushdown (Cable)
3
10-12 reps
RPE 9
7
Abs Crunch (Weighted)
2
15 reps
RPE 9
8
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Lat Pulldown
1
3
10-15 reps
6-10 reps
RPE 7
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 9
4
Rear Delt Fly (Cable)
3
8-10 reps
RPE 9
5
Bicep Curl (Dumbbell)
3
8-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
8-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
200 reps
RPE 9
2
Squat (Smith Machine)
1
3
10-12 reps
5-7 reps
RPE 6.5
RPE 9
3
Hack Squat
3
5-8 reps
RPE 9
4
Seated Hamstring Curl
3
6-8 reps
RPE 9
5
Leg Extension
3
6-8 reps
RPE 9
6
Seated Calf Raise
4
12 reps
RPE 9
7
Decline Sit Up (Weighted)
2
10-12 reps
RPE 9
8
Hanging Knee Raise
3
10-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
1
3
10-15 reps
8-10 reps
RPE 6.5
RPE 9
3
Arnold Press
3
8-12 reps
RPE 8.5
4
Wrist Curls
3
15 reps
RPE 8
5
Reverse Wrist Curl (Dumbbell)
3
15 reps
RPE 8
6
Wide Grip Pull-Up
2
AMRAP
-
7
Dip (Assisted)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45 mins
RPE 9
2
Abs Crunch (Machine)
3
15-20 reps
RPE 9
3
Russian Twist
3
20-30 reps
RPE 9
4
Cable Crunch
3
20-30 reps
RPE 9
Week 1
1 / 12 Weeks
Day 5
1
Cardio
1 Set
45 mins
@9
2
Abs Crunch (Machine)
3 Sets
15-20 Reps
@9
3
Russian Twist
3 Sets
20-30 Reps
@9
4
Cable Crunch
3 Sets
20-30 Reps
@9
Day 3
1
Stair Climber
1 Set
200 Reps
@9
2
Squat (Smith Machine)
1 Set
3 Sets
10-12 Reps
5-7 Reps
@6.5
@9
3
Hack Squat
3 Sets
5-8 Reps
@9
4
Seated Hamstring Curl
3 Sets
6-8 Reps
@9
5
Leg Extension
3 Sets
6-8 Reps
@9
6
Seated Calf Raise
4 Sets
12 Reps
@9
7
Decline Sit Up (Weighted)
2 Sets
10-12 Reps
@9
8
Hanging Knee Raise
3 Sets
10-12 Reps
@9
Day 1
1
Stair Climber
1 Set
200 Reps
@9
2
Bench Press (Barbell)
1 Set
3 Sets
10-15 Reps
5-8 Reps
@6.5
@9
3
Shoulder Press (Machine)
3 Sets
10-12 Reps
@9
4
Pec Fly (Dumbbell)
3 Sets
6-8 Reps
@7.5
5
Lateral Raise (Cable)
3 Sets
8 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@9
7
Abs Crunch (Weighted)
2 Sets
15 Reps
@9
8
Plank
3 Sets
1 mins
-
Day 4
1
Cardio
1 Set
10 Reps
@9
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10-15 Reps
8-10 Reps
@6.5
@9
3
Arnold Press
3 Sets
8-12 Reps
@8.5
4
Wrist Curls
3 Sets
15 Reps
@8
5
Reverse Wrist Curl (Dumbbell)
3 Sets
15 Reps
@8
6
Wide Grip Pull-Up
2 Sets
AMRAP
-
7
Dip (Assisted)
2 Sets
AMRAP
-
Day 2
1
Cardio
1 Set
10 Reps
@9
2
Lat Pulldown
1 Set
3 Sets
10-15 Reps
6-10 Reps
@7
@9
3
Seated Row (Cable)
3 Sets
6-8 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
8-10 Reps
@9
5
Bicep Curl (Dumbbell)
3 Sets
8-10 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
8-10 Reps
@9