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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!
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4.8 Stars with 10, 000+ Ratings
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