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Bodybuilding

by Judah W.

Program Description

Bodybuilding

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 11, 2024 03:38
  • Last Edited
    Jun 18, 2025 12:34

Summary

Transform your physique with this comprehensive 6-week bodybuilding program designed for dedicated lifters ready to push their limits. With a rigorous 7-day training schedule, you'll target every major muscle group through a variety of exercises, including dumbbell curls, barbell rows, and cable pushdowns. Each session is tailored to enhance strength and muscle definition, utilizing a mix of rep ranges and intensities to maximize your gains. Whether you're looking to sculpt your arms or build a powerful back, this program will guide you every step of the way. Get ready to unleash your potential and achieve the body you've always wanted!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 6-7
RPE 8-8.5
RPE 9-9.5
2
Tricep Pushdown (Cable)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 9.5
3
Push Up
1
AMRAP
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
15-18 reps
16-18 reps
12-15 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
RPE 8
7
Upright Row (Barbell)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 6-7
RPE 8-8.5
RPE 9-9.5
2
Tricep Pushdown (Cable)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 9.5
3
Push Up
1
AMRAP
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
15-18 reps
16-18 reps
12-15 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
RPE 8
7
Upright Row (Barbell)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 6-7
RPE 8-8.5
RPE 9-9.5
2
Tricep Pushdown (Cable)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 9.5
3
Push Up
1
AMRAP
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
15-18 reps
16-18 reps
12-15 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
RPE 8
7
Upright Row (Barbell)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 6-7
RPE 8-8.5
RPE 9-9.5
2
Tricep Pushdown (Cable)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 9.5
3
Push Up
1
AMRAP
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
15-18 reps
16-18 reps
12-15 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
RPE 8
7
Upright Row (Barbell)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 6-7
RPE 8-8.5
RPE 9-9.5
2
Tricep Pushdown (Cable)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 9.5
3
Push Up
1
AMRAP
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
15-18 reps
16-18 reps
12-15 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
RPE 8
7
Upright Row (Barbell)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher
1
1
1
15-20 reps
15-20 reps
15-20 reps
RPE 6-7
RPE 8-8.5
RPE 9-9.5
2
Tricep Pushdown (Cable)
2
1
12-15 reps
12-20 reps
RPE 8
RPE 9.5
3
Push Up
1
AMRAP
RPE 8.5
4
Incline Curl (Dumbbell)
1
1
1
15-18 reps
16-18 reps
12-15 reps
RPE 8
RPE 8
RPE 10
5
Bicep Curl (EZ Bar)
3
AMRAP
RPE 10
6
Reverse Wrist Curl (Barbell)
3
10-20 reps
RPE 8
7
Upright Row (Barbell)
2
1
15-20 reps
15-20 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-20 reps
10-20 reps
RPE 8
RPE 8.5
2
Pull-Up (Assisted)
2
25 reps
RPE 9
3
Lat Pulldown (Single Arm)
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
25-25 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
15-18 reps
10-20 reps
RPE 9.5
RPE 10
6
Upright Row (Cable)
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-20 reps
10-20 reps
RPE 8
RPE 8.5
2
Pull-Up (Assisted)
2
25 reps
RPE 9
3
Lat Pulldown (Single Arm)
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
25-25 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
15-18 reps
10-20 reps
RPE 9.5
RPE 10
6
Upright Row (Cable)
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-20 reps
10-20 reps
RPE 8
RPE 8.5
2
Pull-Up (Assisted)
2
25 reps
RPE 9
3
Lat Pulldown (Single Arm)
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
25-25 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
15-18 reps
10-20 reps
RPE 9.5
RPE 10
6
Upright Row (Cable)
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-20 reps
10-20 reps
RPE 8
RPE 8.5
2
Pull-Up (Assisted)
2
25 reps
RPE 9
3
Lat Pulldown (Single Arm)
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
25-25 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
15-18 reps
10-20 reps
RPE 9.5
RPE 10
6
Upright Row (Cable)
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-20 reps
10-20 reps
RPE 8
RPE 8.5
2
Pull-Up (Assisted)
2
25 reps
RPE 9
3
Lat Pulldown (Single Arm)
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
25-25 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
15-18 reps
10-20 reps
RPE 9.5
RPE 10
6
Upright Row (Cable)
2
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
1
2
10-20 reps
10-20 reps
RPE 8
RPE 8.5
2
Pull-Up (Assisted)
2
25 reps
RPE 9
3
Lat Pulldown (Single Arm)
2
1
10-20 reps
10-20 reps
RPE 9.5
RPE 10
4
Lateral Raise (Dumbbell)
3
1
12-15 reps
25-25 reps
RPE 8.5
RPE 10
5
Face Pull
2
1
15-18 reps
10-20 reps
RPE 9.5
RPE 10
6
Upright Row (Cable)
2
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9.5
2
Hack Squat
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lunge (Dumbbell)
1
2
25-30 reps
25-30 reps
RPE 6.5
RPE 7
4
Seated Calf Raise
1
1
50 reps
50 reps
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 8.5
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9.5
2
Hack Squat
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lunge (Dumbbell)
1
2
25-30 reps
25-30 reps
RPE 6.5
RPE 7
4
Seated Calf Raise
1
1
50 reps
50 reps
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 8.5
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9.5
2
Hack Squat
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lunge (Dumbbell)
1
2
25-30 reps
25-30 reps
RPE 6.5
RPE 7
4
Seated Calf Raise
1
1
50 reps
50 reps
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 8.5
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9.5
2
Hack Squat
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lunge (Dumbbell)
1
2
25-30 reps
25-30 reps
RPE 6.5
RPE 7
4
Seated Calf Raise
1
1
50 reps
50 reps
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 8.5
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9.5
2
Hack Squat
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lunge (Dumbbell)
1
2
25-30 reps
25-30 reps
RPE 6.5
RPE 7
4
Seated Calf Raise
1
1
50 reps
50 reps
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 8.5
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
2
1
1
AMRAP
AMRAP
AMRAP
RPE 7
RPE 8
RPE 9.5
2
Hack Squat
2
1
2
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9
RPE 9.5
3
Lunge (Dumbbell)
1
2
25-30 reps
25-30 reps
RPE 6.5
RPE 7
4
Seated Calf Raise
1
1
50 reps
50 reps
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 8.5
6
Decline Crunch (Weighted)
3
12-15 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
5-6 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
4
10-15 reps
RPE 10
4
Cable Crossover
2
12-15 reps
RPE 9.5
5
Front Raise
3
12-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
5-6 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
4
10-15 reps
RPE 10
4
Cable Crossover
2
12-15 reps
RPE 9.5
5
Front Raise
3
12-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
5-6 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
4
10-15 reps
RPE 10
4
Cable Crossover
2
12-15 reps
RPE 9.5
5
Front Raise
3
12-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
5-6 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
4
10-15 reps
RPE 10
4
Cable Crossover
2
12-15 reps
RPE 9.5
5
Front Raise
3
12-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
5-6 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
4
10-15 reps
RPE 10
4
Cable Crossover
2
12-15 reps
RPE 9.5
5
Front Raise
3
12-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
10-12 reps
10-12 reps
10-12 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
5-6 reps
5-8 reps
5-8 reps
RPE 8.5
RPE 8.5
RPE 9.5
3
Dip (Bodyweight)
4
10-15 reps
RPE 10
4
Cable Crossover
2
12-15 reps
RPE 9.5
5
Front Raise
3
12-15 reps
RPE 8
6
Reverse Wrist Curl (Dumbbell)
4
10-12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15-18 reps
RPE 8.5
2
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Push Up
1
AMRAP
RPE 10
5
Skull Crusher
2
1
12-16 reps
12-18 reps
RPE 8.5
RPE 10
6
Upright Row (Barbell)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15-18 reps
RPE 8.5
2
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Push Up
1
AMRAP
RPE 10
5
Skull Crusher
2
1
12-16 reps
12-18 reps
RPE 8.5
RPE 10
6
Upright Row (Barbell)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15-18 reps
RPE 8.5
2
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Push Up
1
AMRAP
RPE 10
5
Skull Crusher
2
1
12-16 reps
12-18 reps
RPE 8.5
RPE 10
6
Upright Row (Barbell)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15-18 reps
RPE 8.5
2
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Push Up
1
AMRAP
RPE 10
5
Skull Crusher
2
1
12-16 reps
12-18 reps
RPE 8.5
RPE 10
6
Upright Row (Barbell)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15-18 reps
RPE 8.5
2
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Push Up
1
AMRAP
RPE 10
5
Skull Crusher
2
1
12-16 reps
12-18 reps
RPE 8.5
RPE 10
6
Upright Row (Barbell)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
1
12 reps
12 reps
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15-18 reps
RPE 8.5
2
Incline Curl (Dumbbell)
4
AMRAP
RPE 10
3
Tricep Pushdown (Cable)
1
1
2
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 8.5
RPE 9.5
4
Push Up
1
AMRAP
RPE 10
5
Skull Crusher
2
1
12-16 reps
12-18 reps
RPE 8.5
RPE 10
6
Upright Row (Barbell)
2
AMRAP
RPE 10
7
Lateral Raise (Dumbbell)
4
1
12 reps
12 reps
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Dip (Assisted)
4
10-15 reps
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 9.5
6
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Dip (Assisted)
4
10-15 reps
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 9.5
6
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Dip (Assisted)
4
10-15 reps
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 9.5
6
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Dip (Assisted)
4
10-15 reps
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 9.5
6
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Dip (Assisted)
4
10-15 reps
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 9.5
6
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 8
RPE 9
RPE 9.5
2
Bench Press (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
3-5 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Face Pull
3
15-20 reps
RPE 10
4
Dip (Assisted)
4
10-15 reps
RPE 9.5
5
Hanging Leg Raise
4
12-15 reps
RPE 9.5
6
Cable Crunch
1
2
10-12 reps
10-12 reps
RPE 8
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 6
3
Swim
1
60 mins
RPE 6.5
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 6
3
Swim
1
60 mins
RPE 6.5
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 6
3
Swim
1
60 mins
RPE 6.5
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 6
3
Swim
1
60 mins
RPE 6.5
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 6
3
Swim
1
60 mins
RPE 6.5
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
20-30 mins
RPE 6
2
Stretching
1
10-15 mins
RPE 6
3
Swim
1
60 mins
RPE 6.5
4
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Skull Crusher
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@6-7
@8-8.5
@9-9.5
2
Tricep Pushdown (Cable)
2 Sets
1 Set
12-15 Reps
12-20 Reps
@8
@9.5
3
Push Up
1 Set
AMRAP
@8.5
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
16-18 Reps
12-15 Reps
@8
@8
@10
5
Bicep Curl (EZ Bar)
3 Sets
AMRAP
@10
6
Reverse Wrist Curl (Barbell)
3 Sets
10-20 Reps
@8
7
Upright Row (Barbell)
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8.5
@9
Day 2
1
Bent Over Row (Barbell)
1 Set
2 Sets
10-20 Reps
10-20 Reps
@8
@8.5
2
Pull-Up (Assisted)
2 Sets
25 Reps
@9
3
Lat Pulldown (Single Arm)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9.5
@10
4
Lateral Raise (Dumbbell)
3 Sets
1 Set
12-15 Reps
25-25 Reps
@8.5
@10
5
Face Pull
2 Sets
1 Set
15-18 Reps
10-20 Reps
@9.5
@10
6
Upright Row (Cable)
2 Sets
10-20 Reps
@10
Day 3
1
Romanian Deadlift (Dumbbell)
2 Sets
1 Set
1 Set
AMRAP
AMRAP
AMRAP
@7
@8
@9.5
2
Hack Squat
2 Sets
1 Set
2 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9
@9.5
3
Lunge (Dumbbell)
1 Set
2 Sets
25-30 Reps
25-30 Reps
@6.5
@7
4
Seated Calf Raise
1 Set
1 Set
50 Reps
50 Reps
@8.5
@9.5
5
Hanging Leg Raise
4 Sets
12-15 Reps
@8.5
6
Decline Crunch (Weighted)
3 Sets
12-15 Reps
@9.5
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
6-8 Reps
3-5 Reps
@6.5
@7.5
@8
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-6 Reps
5-8 Reps
5-8 Reps
@8.5
@8.5
@9.5
3
Dip (Bodyweight)
4 Sets
10-15 Reps
@10
4
Cable Crossover
2 Sets
12-15 Reps
@9.5
5
Front Raise
3 Sets
12-15 Reps
@8
6
Reverse Wrist Curl (Dumbbell)
4 Sets
10-12 Reps
@8.5
Day 5
1
Hammer Curl
3 Sets
15-18 Reps
@8.5
2
Incline Curl (Dumbbell)
4 Sets
AMRAP
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8.5
@9.5
4
Push Up
1 Set
AMRAP
@10
5
Skull Crusher
2 Sets
1 Set
12-16 Reps
12-18 Reps
@8.5
@10
6
Upright Row (Barbell)
2 Sets
AMRAP
@10
7
Lateral Raise (Dumbbell)
4 Sets
1 Set
12 Reps
12 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@9
@9.5
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
3-5 Reps
@6.5
@8
@9.5
@10
3
Face Pull
3 Sets
15-20 Reps
@10
4
Dip (Assisted)
4 Sets
10-15 Reps
@9.5
5
Hanging Leg Raise
4 Sets
12-15 Reps
@9.5
6
Cable Crunch
1 Set
2 Sets
10-12 Reps
10-12 Reps
@8
@8.5
Day 7
1
Walk
1 Set
20-30 mins
@6
2
Stretching
1 Set
10-15 mins
@6
3
Swim
1 Set
60 mins
@6.5
4
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10