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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.6%
Front Delts
11.1%
Upper Back
9.8%
Chest
9.5%
Biceps
9.3%
Abs
7.9%
Middle Delts
7.3%
Lats
6.6%
Forearms
4.9%
Hamstrings
4%
Quadriceps
4%
Glutes
4%
Rear Delts
3%
Lower Back
2.4%
Other
1.4%
Calves
0.9%
Adductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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