Program Description
Look Good - Feel Good - Avoid Injury
Program Overview
- LevelAdvanced, Intermediate
- GoalBodybuilding
- EquipmentAt Home
- Program Length9 weeks
- Time Per Workout90 minutes
- CreatedJul 16, 2024 06:38
- Last EditedDec 29, 2024 09:21
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
4
Chest Fly (Cable)
4
8-12 reps
RPE 8
5
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
10-12 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8
5
Bench Press (Dumbbell)
2
6-8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
Tricep Kickback
2
8-10 reps
RPE 8
8B
Echo Bike
2
2 mins
RPE 8
9A
V-Handle Tricep Pushdown (Cable)
3
4-6 reps
RPE 8
9B
Plank
1
1 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
6A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
6B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
7
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
4
Chest Fly (Cable)
4
8-12 reps
RPE 8
5
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
10-12 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8
5
Bench Press (Dumbbell)
2
6-8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
Tricep Kickback
2
8-10 reps
RPE 8
8B
Echo Bike
2
2 mins
RPE 8
9A
V-Handle Tricep Pushdown (Cable)
3
4-6 reps
RPE 8
9B
Plank
1
1 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
6A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
6B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
7
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 8
4
Chest Fly (Cable)
4
8-12 reps
RPE 8
5
Bench Press (Dumbbell)
2
10-12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
10-12 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
6-8 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
4-6 reps
RPE 8
5
Bench Press (Dumbbell)
2
6-8 reps
RPE 8
6
Tricep Pushdown (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
7A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
7B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
8A
Tricep Kickback
2
8-10 reps
RPE 8
8B
Echo Bike
2
2 mins
RPE 8
9A
V-Handle Tricep Pushdown (Cable)
3
4-6 reps
RPE 8
9B
Plank
1
1 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Multi Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Overhead Press (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Chest Fly (Cable)
4
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
6-8 reps
RPE 8
5
Bench Press (Dumbbell)
2
8-10 reps
RPE 8
6A
Overhead Kettlebell Press (1 ARM)
2
6-8 reps
RPE 8
6B
AB MAT CRUNCHES
2
0.5 mins
RPE 8
7
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 8
RPE 9
8A
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
8B
Plank
1
1 mins
RPE 8
9A
Tricep Kickback
2
10-12 reps
RPE 8
9B
Echo Bike
2
2 mins
RPE 8
10
Echo Bike
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
6A
1 Leg Calf Raise
5
4-6 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
6-8 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Nordic Curl
4
8-10 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
8-10 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
6A
1 Leg Calf Raise
5
4-6 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
6-8 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Nordic Curl
4
8-10 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
8-10 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
6-8 reps
RPE 8
6A
1 Leg Calf Raise
5
4-6 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
4
Nordic Curl
4
6-8 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
6-8 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Safety Bar Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Goblet Squat
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
4
Nordic Curl
4
8-10 reps
RPE 8
5
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
6A
1 Leg Calf Raise
5
8-10 reps
RPE 8
6B
Treadmill Backwards Walk (NO Power)
4
1 mins
RPE 6
7
Wall Sit
1
2 mins
RPE 9
8
Side Plank
1
1 mins
RPE 8
9
Stationary Bike
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
6-8 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
6-8 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
8-10 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
8-10 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
8-10 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
10-12 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Dumbbell Row
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
4-6 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
4-6 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
6-8 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
6-8 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
6-8 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
8-10 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
8-10 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
8-10 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
10-12 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Dumbbell Row
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
4-6 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
4-6 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
6-8 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Dumbbell Row
3
8-10 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
8-10 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
6-8 reps
6-8 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
6-8 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
6-8 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
8-10 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Dumbbell Row
3
10-12 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
8-10 reps
8-10 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
8-10 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
8-10 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
10-12 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
2
Lat Pulldown (Neutral Grip)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
3
Dumbbell Row
3
6-8 reps
RPE 8
4
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
5A
Shrug (Trap Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
5B
Pull-Up (Bodyweight)
4
AMRAP
RPE 6
6A
Bicep Curl (EZ Bar)
3
1
4-6 reps
4-6 reps
RPE 8
RPE 9
6B
Push Up (Weighted)
3
AMRAP
RPE 5
7A
Face Pull
4
4-6 reps
RPE 8
7B
Abs Crunch (Weighted)
3
AMRAP
RPE 6
8
Hammer Curl
3
4-6 reps
RPE 8
9
Overhead 1 Arm Cable Curl
2
6-8 reps
RPE 8
10
Shadow Boxing
1
9 mins
RPE 6
Week 1
1 / 9 Weeks
Day 1
1
Bench Press (Multi Grip)3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Overhead Press (Dumbbell)3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Lateral Raise (Dumbbell)4 Sets
8-10 Reps
@8
4
Chest Fly (Cable)4 Sets
8-12 Reps
@8
5
Bench Press (Dumbbell)2 Sets
10-12 Reps
@8
6
Tricep Pushdown (Cable)3 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
7A
Overhead Kettlebell Press (1 ARM)2 Sets
10-12 Reps
@8
7B
AB MAT CRUNCHES2 Sets
0.5 mins
@8
8A
V-Handle Tricep Pushdown (Cable)3 Sets
8-12 Reps
@8
8B
Plank1 Set
1 mins
@8
9A
Tricep Kickback2 Sets
10-12 Reps
@8
9B
Echo Bike2 Sets
2 mins
@8
10
Echo Bike1 Set
15 mins
@6
Day 2
1
Safety Bar Squat3 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Goblet Squat3 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
3
Lunge (Dumbbell)3 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
4
Nordic Curl4 Sets
6-8 Reps
@8
5
Hip Thrust (Barbell)4 Sets
6-8 Reps
@8
6A
1 Leg Calf Raise5 Sets
4-6 Reps
@8
6B
Treadmill Backwards Walk (NO Power)4 Sets
1 mins
@6
7
Wall Sit1 Set
2 mins
@9
8
Side Plank1 Set
1 mins
@8
9
Stationary Bike1 Set
15 mins
@8
Day 3
1
Seated Row (Cable)3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
2
Lat Pulldown (Neutral Grip)3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Dumbbell Row3 Sets
8-10 Reps
@8
4
Lat Pulldown (Close Grip)3 Sets
8-10 Reps
@8
5A
Shrug (Trap Bar)3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
5B
Pull-Up (Bodyweight)4 Sets
AMRAP
@6
6A
Bicep Curl (EZ Bar)3 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
6B
Push Up (Weighted)3 Sets
AMRAP
@5
7A
Face Pull4 Sets
6-8 Reps
@8
7B
Abs Crunch (Weighted)3 Sets
AMRAP
@6
8
Hammer Curl3 Sets
6-8 Reps
@8
9
Overhead 1 Arm Cable Curl2 Sets
8-10 Reps
@8
10
Shadow Boxing1 Set
9 mins
@6