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BoostcampPNG

5 day physique focus on cut

by Vithytharan A.
5 athletes joined

Program Description

12 weeks

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 19, 2024 05:40
  • Last Edited
    Jun 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!
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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
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 Pulldown
3 Sets
10 Reps
7%
3
Barbell Row
3 Sets
10 Reps
75%
4
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@6.5
5
Face Pull
3 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 Press
3 Sets
12 Reps
75%
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@6
5
Seated Calf Raise
4 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 Press
3 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 Curl
3 Sets
15 Reps
@6.5
4
Walking Lunge
3 Sets
10 Reps
@6
5
Plank
1 Set
-
6
Hanging Leg Raise
3 Sets
0.5-1 mins
@6