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BoostcampPNG

NoFate Channel Push Pull Legs

by Nofate247
8 athletes joined

Program Description

Look Good - Feel Good - Avoid Injury

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    9 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 16, 2024 06:38
  • Last Edited
    Dec 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.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.4%
Lats
10.7%
Triceps
9.7%
Glutes
9.3%
Hamstrings
8.2%
Quadriceps
7.9%
Abs
7.3%
Biceps
7.2%
Front Delts
6.3%
Chest
5.8%
Middle Delts
5.2%
Rear Delts
2.6%
Adductors
2.6%
Lower Back
1.5%
Forearms
0.6%
Cardio
0.6%
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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
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 CRUNCHES
2 Sets
0.5 mins
@8
8A
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
8B
Plank
1 Set
1 mins
@8
9A
Tricep Kickback
2 Sets
10-12 Reps
@8
9B
Echo Bike
2 Sets
2 mins
@8
10
Echo Bike
1 Set
15 mins
@6
Day 2
1
Safety Bar Squat
3 Sets
1 Set
4-6 Reps
4-6 Reps
@8
@9
2
Goblet Squat
3 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 Curl
4 Sets
6-8 Reps
@8
5
Hip Thrust (Barbell)
4 Sets
6-8 Reps
@8
6A
1 Leg Calf Raise
5 Sets
4-6 Reps
@8
6B
Treadmill Backwards Walk (NO Power)
4 Sets
1 mins
@6
7
Wall Sit
1 Set
2 mins
@9
8
Side Plank
1 Set
1 mins
@8
9
Stationary Bike
1 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 Row
3 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 Pull
4 Sets
6-8 Reps
@8
7B
Abs Crunch (Weighted)
3 Sets
AMRAP
@6
8
Hammer Curl
3 Sets
6-8 Reps
@8
9
Overhead 1 Arm Cable Curl
2 Sets
8-10 Reps
@8
10
Shadow Boxing
1 Set
9 mins
@6