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Educated Warrior

by Drew M.
1 athletes joined

Program Description

Get your full body worked with good frequency and intensity in a condensed and manageable amount of time.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 24, 2025 08:20
  • Last Edited
    Jun 18, 2025 07:51

Summary

Unleash your potential with the **Educated Warrior** program, a comprehensive 18-week journey designed for those ready to elevate their strength and conditioning. Committing just three days a week, you’ll engage in a variety of targeted exercises, including high bar squats, bench presses, and chin-ups, all aimed at building muscle and enhancing performance. This program is perfect for lifters looking to refine their technique while pushing their limits in a full gym setting. Get ready to transform your body and mindset as you become the warrior you were meant to be!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
3
4-8 reps
RPE 8
2
Seated Hamstring Curl
3
8-12 reps
RPE 9.5
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Bench Press (Barbell)
3
4-8 reps
RPE 9
5
Seated Row (Machine)
3
8-12 reps
RPE 10
6
Overhead Press (Machine)
3
6-10 reps
RPE 9.5
7
Chin-Up (Weighted)
3
4-8 reps
RPE 9.5
8
Decline Sit Up (Weighted)
3
4-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
RPE 10
10
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
11
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-12 reps
RPE 10
2
Calf Raise (Machine)
3
AMRAP
RPE 10
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9.5
4
Pullover (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pec Deck (Machine)
1
6-10 reps
RPE 10
6
Reverse Pec Deck
3
10-15 reps
RPE 10
7
Lying Leg Raise
3
AMRAP
RPE 10
8
Hammer Curl
3
6-12 reps
RPE 10
9
Wrist Curls
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
RPE 10
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Calf Raise (Machine)
3
AMRAP
RPE 10
4
Seated Overhead Press (Dumbbell)
3
6-10 reps
RPE 9.5
5
Pull-Up (Bodyweight)
3
AMRAP
RPE 10
6
Chest Press (Machine)
1
6-10 reps
RPE 10
7
Seated Row (Machine)
3
8-12 reps
RPE 10
8
Decline Sit Up (Bodyweight)
3
AMRAP
RPE 10
9
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
10
French Press
3
6-12 reps
RPE 9
11
Incline Curl (Dumbbell)
3
6-12 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
High Bar Squat (Barbell)
3 Sets
4-8 Reps
@8
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@9.5
3
Calf Raise (Machine)
3 Sets
AMRAP
@10
4
Bench Press (Barbell)
3 Sets
4-8 Reps
@9
5
Seated Row (Machine)
3 Sets
8-12 Reps
@10
6
Overhead Press (Machine)
3 Sets
6-10 Reps
@9.5
7
Chin-Up (Weighted)
3 Sets
4-8 Reps
@9.5
8
Decline Sit Up (Weighted)
3 Sets
4-10 Reps
@9
9
Lateral Raise (Cable)
3 Sets
10-15 Reps
@10
10
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
11
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Leg Extension
3 Sets
8-12 Reps
@10
2
Calf Raise (Machine)
3 Sets
AMRAP
@10
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9.5
4
Pullover (Dumbbell)
3 Sets
6-10 Reps
@9.5
5
Pec Deck (Machine)
1 Set
6-10 Reps
@10
6
Reverse Pec Deck
3 Sets
10-15 Reps
@10
7
Lying Leg Raise
3 Sets
AMRAP
@10
8
Hammer Curl
3 Sets
6-12 Reps
@10
9
Wrist Curls
3 Sets
8-15 Reps
@10
Day 3
1
Leg Press
3 Sets
8-12 Reps
@10
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Calf Raise (Machine)
3 Sets
AMRAP
@10
4
Seated Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@9.5
5
Pull-Up (Bodyweight)
3 Sets
AMRAP
@10
6
Chest Press (Machine)
1 Set
6-10 Reps
@10
7
Seated Row (Machine)
3 Sets
8-12 Reps
@10
8
Decline Sit Up (Bodyweight)
3 Sets
AMRAP
@10
9
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
10
French Press
3 Sets
6-12 Reps
@9
11
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
@10