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Prateek's Strength Training Program

by Not Prateek

Program Description

This is a balanced 5-day workout split designed to build muscle size, strength, and overall conditioning while allowing adequate recovery. The program combines compound lifts, hypertrophy-focused accessory work, and core training, making it ideal for intermediate lifters aiming for consistent progress.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 21, 2025 04:33
  • Last Edited
    Dec 22, 2025 11:11
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.3%
Glutes
10.7%
Triceps
10.5%
Abs
9.8%
Quadriceps
9.2%
Upper Back
8.3%
Front Delts
8.1%
Biceps
6.1%
Chest
5.2%
Lats
5.2%
Middle Delts
4.4%
Lower Back
2.6%
Adductors
2%
Calves
1.7%
Forearms
1.7%
Rear Delts
1.3%
Cardio
1.3%
Abductors
0.7%
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
3
10-12 reps
RPE 7.5
4
Walking Lunge (Dumbbell)
2
12 reps
RPE 7.5
5
Calf Raise (Machine)
4
15-20 reps
RPE 7.5
6
Seated Hamstring Curl
3
12-15 reps
RPE 7.5
7
Cable Crunch
2
15 reps
RPE 7.5
8
Hanging Leg Raise
2
15 reps
RPE 7.5
9
Decline Sit Up (Weighted)
2
15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7.5
3
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 7.5
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 7.5
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5 reps
RPE 7.5
2
Lat Pulldown
4
8-10 reps
RPE 7.5
3
Seated Row (Cable)
3
10 reps
RPE 7.5
4
Face Pull
3
15 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10-12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
2
12-15 reps
RPE 7.5
7
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
10 reps
RPE 7.5
2
Stiff Leg Deadlift
3
10 reps
RPE 7.5
3
Glute Bridge (Dumbbell)
3
12 reps
RPE 7.5
4
Step-Up (Weighted)
3
12 reps
RPE 7.5
5
Russian Twist (Dumbbell)
2
20 reps
RPE 7.5
6
Plank
2
1 mins
RPE 7.5
7
Reverse Abs Crunch (Bodyweight)
2
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 7.5
2
Seated Wide-Grip Row (Cable)
3
10-12 reps
RPE 7.5
3
Arnold Press
3
10 reps
RPE 7.5
4
Chest Fly (Cable)
2
12-15 reps
RPE 7.5
5
Lat Pulldown
2
12-15 reps
RPE 7.5
6
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7.5
7
Concentration Curl
3
12 reps
RPE 7.5
8
Treadmill
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@7.5
4
Walking Lunge (Dumbbell)
2 Sets
12 Reps
@7.5
5
Calf Raise (Machine)
4 Sets
15-20 Reps
@7.5
6
Seated Hamstring Curl
3 Sets
12-15 Reps
@7.5
7
Cable Crunch
2 Sets
15 Reps
@7.5
8
Hanging Leg Raise
2 Sets
15 Reps
@7.5
9
Decline Sit Up (Weighted)
2 Sets
15 Reps
@7.5
Day 2
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7.5
3
Seated Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@7.5
5
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@7.5
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@7.5
7
Treadmill
1 Set
30 mins
@6
Day 3
1
Deadlift (Barbell)
3 Sets
5 Reps
@7.5
2
Lat Pulldown
4 Sets
8-10 Reps
@7.5
3
Seated Row (Cable)
3 Sets
10 Reps
@7.5
4
Face Pull
3 Sets
15 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7.5
6
Hammer Curl (Dumbbell)
2 Sets
12-15 Reps
@7.5
7
Treadmill
1 Set
30 mins
@6
Day 4
1
Goblet Squat
3 Sets
10 Reps
@7.5
2
Stiff Leg Deadlift
3 Sets
10 Reps
@7.5
3
Glute Bridge (Dumbbell)
3 Sets
12 Reps
@7.5
4
Step-Up (Weighted)
3 Sets
12 Reps
@7.5
5
Russian Twist (Dumbbell)
2 Sets
20 Reps
@7.5
6
Plank
2 Sets
1 mins
@7.5
7
Reverse Abs Crunch (Bodyweight)
2 Sets
15 Reps
@7.5
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@7.5
2
Seated Wide-Grip Row (Cable)
3 Sets
10-12 Reps
@7.5
3
Arnold Press
3 Sets
10 Reps
@7.5
4
Chest Fly (Cable)
2 Sets
12-15 Reps
@7.5
5
Lat Pulldown
2 Sets
12-15 Reps
@7.5
6
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7.5
7
Concentration Curl
3 Sets
12 Reps
@7.5
8
Treadmill
1 Set
30 mins
@6