Program Description
12 weeks
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedNov 19, 2024 05:40
- Last EditedJun 18, 2025 11:02
Summary
Transform your physique with this 12-week, 5-day cutting program designed to sculpt and define your body. Each week, you'll tackle a mix of compound and isolation exercises, including barbell and dumbbell movements, to maximize fat loss while preserving muscle. With a focus on intensity and proper form, you'll be guided through a variety of effective workouts that target all major muscle groups. Get ready to push your limits and achieve the lean, toned look you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
11.8%
Glutes
11.7%
Hamstrings
10.8%
Triceps
9.7%
Chest
8.1%
Upper Back
7.4%
Front Delts
7.3%
Middle Delts
6%
Biceps
5.2%
Lower Back
5.2%
Lats
5.2%
Abs
4.7%
Calves
2.5%
Rear Delts
1.9%
Adductors
1.5%
Forearms
0.7%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
60%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
80%
2
Incline Bench Press (Dumbbell)
3
12 reps
70%
3
Overhead Press (Dumbbell)
3
12 reps
70%
4
Lateral Raise (Cable)
3
15 reps
RPE 6
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
60%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
85%
2
Lat Pulldown
3
10 reps
7%
3
Barbell Row
3
10 reps
75%
4
Bicep Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Face Pull
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
60%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
85%
2
Romanian Deadlift (Barbell)
3
10 reps
70%
3
Leg Press
3
12 reps
75%
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
5
Seated Calf Raise
4
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
60%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
70%
2
Pull-Up (Bodyweight)
3
10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
15 reps
RPE 6.5
4
Arnold Press
3
10 reps
70%
5
Bicep Curl (Barbell)
3
15 reps
RPE 6.5
6
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
60%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8 reps
80%
2
Glute Bridge (Barbell)
3
12 reps
70%
3
Hamstring Curl
3
15 reps
RPE 6.5
4
Walking Lunge
3
10 reps
RPE 6
5
Plank
1
-
6
Hanging Leg Raise
3
0.5-1 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)4 Sets
8 Reps
80%
2
Incline Bench Press (Dumbbell)3 Sets
12 Reps
70%
3
Overhead Press (Dumbbell)3 Sets
12 Reps
70%
4
Lateral Raise (Cable)3 Sets
15 Reps
@6
5
Tricep Rope Push Down (Cable)3 Sets
15 Reps
@6.5
Day 2
1
Deadlift (Barbell)3 Sets
6 Reps
85%
2
Lat Pulldown3 Sets
10 Reps
7%
3
Barbell Row3 Sets
10 Reps
75%
4
Bicep Curl (Dumbbell)3 Sets
15 Reps
@6.5
5
Face Pull3 Sets
20 Reps
@6
Day 3
1
Squat (Barbell)3 Sets
8 Reps
85%
2
Romanian Deadlift (Barbell)3 Sets
10 Reps
70%
3
Leg Press3 Sets
12 Reps
75%
4
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@6
5
Seated Calf Raise4 Sets
20 Reps
@6.5
Day 4
1
Bench Press (Dumbbell)3 Sets
12 Reps
70%
2
Pull-Up (Bodyweight)3 Sets
10 Reps
@7
3
Incline Chest Fly (Dumbbell)3 Sets
15 Reps
@6.5
4
Arnold Press3 Sets
10 Reps
70%
5
Bicep Curl (Barbell)3 Sets
15 Reps
@6.5
6
Overhead Tricep Extension (Cable)3 Sets
15 Reps
@6.5
Day 5
1
Front Squat (Barbell)4 Sets
8 Reps
80%
2
Glute Bridge (Barbell)3 Sets
12 Reps
70%
3
Hamstring Curl3 Sets
15 Reps
@6.5
4
Walking Lunge3 Sets
10 Reps
@6
5
Plank1 Set
-
6
Hanging Leg Raise3 Sets
0.5-1 mins
@6