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BoostcampPNG

Functional Fortnight

by Cooper L.

Program Description

Achieve a busy but well rounded training program. Rest days are included in program. Not all 14 days are working days

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 31, 2026 09:27
  • Last Edited
    Feb 01, 2026 11:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
8.9%
Lats
8.8%
Biceps
8.6%
Upper Back
8%
Quadriceps
7.6%
Hamstrings
6.9%
Glutes
6.7%
Chest
6.2%
Abs
5.2%
Calves
3.1%
Middle Delts
3.1%
Lower Back
2.7%
Other
2.7%
Forearms
2.3%
Abductors
1.5%
Adductors
1.3%
Rear Delts
1.1%
Cardio
0.8%
Stretching
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Cycling
1
5 mins
RPE 6
2
Stretching
1
5 mins
RPE 6
3
Bench Press (Barbell)
1
3
1
5 reps
5 reps
8 reps
RPE 7
RPE 9
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9.5
8
Pec Deck (Machine)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
2
Cable Woodchoppers
2
10 reps
RPE 9
3
Abs Crunch (Weighted)
3
10 reps
RPE 8
4
Serratus Jabs
3
10 reps
RPE 9
5
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Stretching
1
5 mins
RPE 6
3
Bench Press (Barbell)
1
3
1
5 reps
5 reps
8 reps
RPE 7
RPE 9
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
2
Cable Woodchoppers
2
10 reps
RPE 9
3
Abs Crunch (Weighted)
3
10 reps
RPE 8
4
Serratus Jabs
3
10 reps
RPE 9
5
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Stretching
1
5 mins
RPE 6
3
Bench Press (Barbell)
1
3
1
5 reps
5 reps
8 reps
RPE 7
RPE 9
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
2
Cable Woodchoppers
2
10 reps
RPE 9
3
Abs Crunch (Weighted)
3
10 reps
RPE 8
4
Serratus Jabs
3
10 reps
RPE 9
5
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Stretching
1
5 mins
RPE 6
3
Bench Press (Barbell)
1
3
1
5 reps
5 reps
8 reps
RPE 7
RPE 9
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
2
Cable Woodchoppers
2
10 reps
RPE 9
3
Abs Crunch (Weighted)
3
10 reps
RPE 8
4
Serratus Jabs
3
10 reps
RPE 9
5
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Stretching
1
5 mins
RPE 6
3
Bench Press (Barbell)
1
3
1
5 reps
5 reps
8 reps
RPE 7
RPE 9
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
2
Cable Woodchoppers
2
10 reps
RPE 9
3
Abs Crunch (Weighted)
3
10 reps
RPE 8
4
Serratus Jabs
3
10 reps
RPE 9
5
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Stretching
1
5 mins
RPE 6
3
Bench Press (Barbell)
1
3
1
5 reps
5 reps
8 reps
RPE 7
RPE 9
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
2
Cable Woodchoppers
2
10 reps
RPE 9
3
Abs Crunch (Weighted)
3
10 reps
RPE 8
4
Serratus Jabs
3
10 reps
RPE 9
5
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Stretching
1
5 mins
RPE 6
3
Bench Press (Barbell)
1
3
1
5 reps
5 reps
8 reps
RPE 7
RPE 9
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
2
Cable Woodchoppers
2
10 reps
RPE 9
3
Abs Crunch (Weighted)
3
10 reps
RPE 8
4
Serratus Jabs
3
10 reps
RPE 9
5
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Stretching
1
5 mins
RPE 6
3
Bench Press (Barbell)
1
3
1
5 reps
5 reps
8 reps
RPE 7
RPE 9
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
2
Cable Woodchoppers
2
10 reps
RPE 9
3
Abs Crunch (Weighted)
3
10 reps
RPE 8
4
Serratus Jabs
3
10 reps
RPE 9
5
Yoga
1
30 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 6
2
Stretching
1
5 mins
RPE 6
3
Bench Press (Barbell)
1
3
1
5 reps
5 reps
8 reps
RPE 7
RPE 9
RPE 7
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
5
Dip (Bodyweight)
3
10 reps
RPE 8
6
Lying Tricep Extension (Barbell)
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9
2
Cable Woodchoppers
2
10 reps
RPE 9
3
Abs Crunch (Weighted)
3
10 reps
RPE 8
4
Serratus Jabs
3
10 reps
RPE 9
5
Yoga
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5A
Hip Abduction (Band)
2
15 reps
RPE 8
5B
Hip Adductor (Machine)
2
15 reps
RPE 8
6
Standing Calf Raise
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6
2
Side Leg Swings
1
5 mins
RPE 5
3
Deadlift (Barbell)
1
1
1
1
1
8 reps
4 reps
2 reps
1 reps
5 reps
30%
50%
75%
90%
100%
4
Leg Press
4
10 reps
RPE 9
5
Back Extension
3
8 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 9
7
Standing Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5A
Hip Abduction (Band)
2
15 reps
RPE 8
5B
Hip Adductor (Machine)
2
15 reps
RPE 8
6
Standing Calf Raise
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6
2
Side Leg Swings
1
5 mins
RPE 5
3
Deadlift (Barbell)
1
1
1
1
1
8 reps
4 reps
2 reps
1 reps
5 reps
30%
50%
75%
90%
100%
4
Leg Press
4
10 reps
RPE 9
5
Back Extension
3
8 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 9
7
Standing Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5A
Hip Abduction (Band)
2
15 reps
RPE 8
5B
Hip Adductor (Machine)
2
15 reps
RPE 8
6
Standing Calf Raise
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6
2
Side Leg Swings
1
5 mins
RPE 5
3
Deadlift (Barbell)
1
1
1
1
1
8 reps
4 reps
2 reps
1 reps
5 reps
30%
50%
75%
90%
100%
4
Leg Press
4
10 reps
RPE 9
5
Back Extension
3
8 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 9
7
Standing Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5A
Hip Abduction (Band)
2
15 reps
RPE 8
5B
Hip Adductor (Machine)
2
15 reps
RPE 8
6
Standing Calf Raise
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6
2
Side Leg Swings
1
5 mins
RPE 5
3
Deadlift (Barbell)
1
1
1
1
1
8 reps
4 reps
2 reps
1 reps
5 reps
30%
50%
75%
90%
100%
4
Leg Press
4
10 reps
RPE 9
5
Back Extension
3
8 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 9
7
Standing Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5A
Hip Abduction (Band)
2
15 reps
RPE 8
5B
Hip Adductor (Machine)
2
15 reps
RPE 8
6
Standing Calf Raise
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6
2
Side Leg Swings
1
5 mins
RPE 5
3
Deadlift (Barbell)
1
1
1
1
1
8 reps
4 reps
2 reps
1 reps
5 reps
30%
50%
75%
90%
100%
4
Leg Press
4
10 reps
RPE 9
5
Back Extension
3
8 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 9
7
Standing Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5A
Hip Abduction (Band)
2
15 reps
RPE 8
5B
Hip Adductor (Machine)
2
15 reps
RPE 8
6
Standing Calf Raise
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6
2
Side Leg Swings
1
5 mins
RPE 5
3
Deadlift (Barbell)
1
1
1
1
1
8 reps
4 reps
2 reps
1 reps
5 reps
30%
50%
75%
90%
100%
4
Leg Press
4
10 reps
RPE 9
5
Back Extension
3
8 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 9
7
Standing Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5A
Hip Abduction (Band)
2
15 reps
RPE 8
5B
Hip Adductor (Machine)
2
15 reps
RPE 8
6
Standing Calf Raise
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6
2
Side Leg Swings
1
5 mins
RPE 5
3
Deadlift (Barbell)
1
1
1
1
1
8 reps
4 reps
2 reps
1 reps
5 reps
30%
50%
75%
90%
100%
4
Leg Press
4
10 reps
RPE 9
5
Back Extension
3
8 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 9
7
Standing Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5A
Hip Abduction (Band)
2
15 reps
RPE 8
5B
Hip Adductor (Machine)
2
15 reps
RPE 8
6
Standing Calf Raise
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6
2
Side Leg Swings
1
5 mins
RPE 5
3
Deadlift (Barbell)
1
1
1
1
1
8 reps
4 reps
2 reps
1 reps
5 reps
30%
50%
75%
90%
100%
4
Leg Press
4
10 reps
RPE 9
5
Back Extension
3
8 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 9
7
Standing Calf Raise
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
15 reps
RPE 8
2
Squat (Smith Machine)
3
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
3
5 reps
RPE 9
4
Leg Extension
2
10 reps
RPE 10
5A
Hip Abduction (Band)
2
15 reps
RPE 8
5B
Hip Adductor (Machine)
2
15 reps
RPE 8
6
Standing Calf Raise
4
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
10 mins
RPE 6
2
Side Leg Swings
1
5 mins
RPE 5
3
Deadlift (Barbell)
1
1
1
1
1
8 reps
4 reps
2 reps
1 reps
5 reps
30%
50%
75%
90%
100%
4
Leg Press
4
10 reps
RPE 9
5
Back Extension
3
8 reps
RPE 8
6
Leg Extension
3
10 reps
RPE 9
7
Standing Calf Raise
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 5
2
Seated Row (Cable)
3
5 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Straight Arm Pulldown
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
16 reps
RPE 9
7
Pull-Up (Band)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
2
Seated Row (Machine)
3
10 reps
RPE 9
3
Overhead Press (Barbell)
1
3
6 reps
6 reps
RPE 5
RPE 8.5
4
Pull-Up (Weighted)
4
5 reps
RPE 8
5
Preacher Curl (Machine)
3
12 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9.5
6B
Tricep Extension (Cable)
2
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 5
2
Seated Row (Cable)
3
5 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Straight Arm Pulldown
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
16 reps
RPE 9
7
Pull-Up (Band)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
2
Seated Row (Machine)
3
10 reps
RPE 9
3
Overhead Press (Barbell)
1
3
6 reps
6 reps
RPE 5
RPE 8.5
4
Pull-Up (Weighted)
4
5 reps
RPE 8
5
Preacher Curl (Machine)
3
12 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9.5
6B
Tricep Extension (Cable)
2
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 5
2
Seated Row (Cable)
3
5 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Straight Arm Pulldown
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
16 reps
RPE 9
7
Pull-Up (Band)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
2
Seated Row (Machine)
3
10 reps
RPE 9
3
Overhead Press (Barbell)
1
3
6 reps
6 reps
RPE 5
RPE 8.5
4
Pull-Up (Weighted)
4
5 reps
RPE 8
5
Preacher Curl (Machine)
3
12 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9.5
6B
Tricep Extension (Cable)
2
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 5
2
Seated Row (Cable)
3
5 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Straight Arm Pulldown
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
16 reps
RPE 9
7
Pull-Up (Band)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
2
Seated Row (Machine)
3
10 reps
RPE 9
3
Overhead Press (Barbell)
1
3
6 reps
6 reps
RPE 5
RPE 8.5
4
Pull-Up (Weighted)
4
5 reps
RPE 8
5
Preacher Curl (Machine)
3
12 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9.5
6B
Tricep Extension (Cable)
2
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 5
2
Seated Row (Cable)
3
5 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Straight Arm Pulldown
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
16 reps
RPE 9
7
Pull-Up (Band)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
2
Seated Row (Machine)
3
10 reps
RPE 9
3
Overhead Press (Barbell)
1
3
6 reps
6 reps
RPE 5
RPE 8.5
4
Pull-Up (Weighted)
4
5 reps
RPE 8
5
Preacher Curl (Machine)
3
12 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9.5
6B
Tricep Extension (Cable)
2
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 5
2
Seated Row (Cable)
3
5 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Straight Arm Pulldown
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
16 reps
RPE 9
7
Pull-Up (Band)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
2
Seated Row (Machine)
3
10 reps
RPE 9
3
Overhead Press (Barbell)
1
3
6 reps
6 reps
RPE 5
RPE 8.5
4
Pull-Up (Weighted)
4
5 reps
RPE 8
5
Preacher Curl (Machine)
3
12 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9.5
6B
Tricep Extension (Cable)
2
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 5
2
Seated Row (Cable)
3
5 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Straight Arm Pulldown
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
16 reps
RPE 9
7
Pull-Up (Band)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
2
Seated Row (Machine)
3
10 reps
RPE 9
3
Overhead Press (Barbell)
1
3
6 reps
6 reps
RPE 5
RPE 8.5
4
Pull-Up (Weighted)
4
5 reps
RPE 8
5
Preacher Curl (Machine)
3
12 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9.5
6B
Tricep Extension (Cable)
2
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 5
2
Seated Row (Cable)
3
5 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Straight Arm Pulldown
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
16 reps
RPE 9
7
Pull-Up (Band)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
2
Seated Row (Machine)
3
10 reps
RPE 9
3
Overhead Press (Barbell)
1
3
6 reps
6 reps
RPE 5
RPE 8.5
4
Pull-Up (Weighted)
4
5 reps
RPE 8
5
Preacher Curl (Machine)
3
12 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9.5
6B
Tricep Extension (Cable)
2
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
10 reps
RPE 5
2
Seated Row (Cable)
3
5 reps
RPE 10
3
Lat Pulldown
3
10 reps
RPE 10
4
Straight Arm Pulldown
2
8 reps
RPE 10
5
Bicep Curl (Barbell)
2
10 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
16 reps
RPE 9
7
Pull-Up (Band)
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9.5
2
Seated Row (Machine)
3
10 reps
RPE 9
3
Overhead Press (Barbell)
1
3
6 reps
6 reps
RPE 5
RPE 8.5
4
Pull-Up (Weighted)
4
5 reps
RPE 8
5
Preacher Curl (Machine)
3
12 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12 reps
RPE 9.5
6B
Tricep Extension (Cable)
2
10 reps
RPE 8
7
Reverse Bicep Curl (EZ Bar)
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
2 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
2.5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
3 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
3.5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
4 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
4.5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
5 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
HIIT
1
30 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Chin-Up (Bodyweight)
1
1
1
1
1
5 reps
4 reps
3 reps
2 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Chin-Up (Bodyweight)
1
1
1
1
1
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Chin-Up (Bodyweight)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Chin-Up (Bodyweight)
1
1
1
1
1
8 reps
7 reps
6 reps
5 reps
4 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Chin-Up (Bodyweight)
1
1
1
1
1
9 reps
8 reps
7 reps
6 reps
5 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Chin-Up (Bodyweight)
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Chin-Up (Bodyweight)
1
1
1
1
1
11 reps
10 reps
9 reps
8 reps
7 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Chin-Up (Bodyweight)
1
1
1
1
1
12 reps
11 reps
10 reps
9 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
10 reps
RPE 9
2
Incline Chest Press (Machine)
2
10 reps
RPE 9
3
Chin-Up (Bodyweight)
1
1
1
1
1
13 reps
12 reps
11 reps
10 reps
9 reps
RPE 8
RPE 8
RPE 8
RPE 8
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Lateral Raise (Cable)
2
10 reps
RPE 9
Day 7
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
Week 1
1 / 18 Weeks
Day 2
1
Leg Curl
3 Sets
15 Reps
@8
2
Squat (Smith Machine)
3 Sets
5 Reps
@9
3
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@9
4
Leg Extension
2 Sets
10 Reps
@10
5A
Hip Abduction (Band)
2 Sets
15 Reps
@8
5B
Hip Adductor (Machine)
2 Sets
15 Reps
@8
6
Standing Calf Raise
4 Sets
10 Reps
@9
Day 3
1
Lat Pulldown
2 Sets
10 Reps
@5
2
Seated Row (Cable)
3 Sets
5 Reps
@10
3
Lat Pulldown
3 Sets
10 Reps
@10
4
Straight Arm Pulldown
2 Sets
8 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
10 Reps
@9
6
Hammer Curl (Dumbbell)
2 Sets
16 Reps
@9
7
Pull-Up (Band)
1 Set
@10
Day 4
1
Run
1 Set
2 Reps
@7
Day 5
1
Stretching
1 Set
10 mins
@6
Day 6
1
HIIT
1 Set
30 mins
@10
Day 7
1
Shoulder Press (Machine)
2 Sets
10 Reps
@9
2
Incline Chest Press (Machine)
2 Sets
10 Reps
@9
3
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
1 Set
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
@8
@8
@8
@8
@8
4
Tricep Extension (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Lateral Raise (Cable)
2 Sets
10 Reps
@9
Day 1
1
Cycling
1 Set
5 mins
@6
2
Stretching
1 Set
5 mins
@6
3
Bench Press (Barbell)
1 Set
3 Sets
1 Set
5 Reps
5 Reps
8 Reps
@7
@9
@7
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
5
Dip (Bodyweight)
3 Sets
10 Reps
@8
6
Lying Tricep Extension (Barbell)
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@9.5
8
Pec Deck (Machine)
3 Sets
12 Reps
@8.5