4.0
(1 rating)
Program Description
Build muscle in minimal time with alternating 2 week program with slight focus on shoulders. Each week has 4 workout days. You can do them on consecutive days or add rest days as necessary. The exception is even weeks - add a rest day between leg day and bonus day. You can adjust the bonus day to hit any area you want to focus on.
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout50 minutes
- CreatedJul 01, 2025 02:04
- Last EditedAug 04, 2025 10:57
Summary
Transform your physique with this 8-week, 4-day muscle-building program designed for maximum efficiency in just 45 minutes a day. Each session combines compound and isolation exercises, targeting both upper and lower body muscle groups to promote balanced growth. With a focus on progressive overload, you'll push your limits with exercises like the Barbell Squat and Dumbbell Incline Bench Press, ensuring you continually challenge yourself. Get ready to build strength and muscle while fitting your workouts seamlessly into your busy schedule!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
2
15 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
2
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
2
8 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Arnold Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
2
2
20 reps
20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
3
12 reps
12 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Decline Crunch (Weighted)
1
2
20 reps
20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
2
15 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
2
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
2
8 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Arnold Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
2
2
20 reps
20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
3
12 reps
12 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Decline Crunch (Weighted)
1
2
20 reps
20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
2
15 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
2
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
2
8 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Arnold Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
2
2
20 reps
20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
3
12 reps
12 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Decline Crunch (Weighted)
1
2
20 reps
20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
1
2
15 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
2
Skull Crusher (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
3
Pull-Up (Neutral Grip, Bodyweight)
1
1
2
8 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
4
Bicep Curl (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Arnold Press
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
6
Cable Crunch
2
2
20 reps
20 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
1
3
12 reps
12 reps
RPE 8
RPE 9
2
Chest Fly (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 9
3
Dip (Weighted)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Seated Shoulder Press (Dumbbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
5
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 8
RPE 9
6
Decline Crunch (Weighted)
1
2
20 reps
20 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
3
20 reps
20 reps
RPE 8
RPE 9
6
Lying Leg Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Lying Cable Curls
3
24 reps
RPE 9
5
Kelso Shrug
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Russian Twist (Dumbbell)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
3
20 reps
20 reps
RPE 8
RPE 9
6
Lying Leg Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Lying Cable Curls
3
24 reps
RPE 9
5
Kelso Shrug
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Russian Twist (Dumbbell)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
3
20 reps
20 reps
RPE 8
RPE 9
6
Lying Leg Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Lying Cable Curls
3
24 reps
RPE 9
5
Kelso Shrug
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Russian Twist (Dumbbell)
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
2
10 reps
8 reps
8 reps
RPE 5
RPE 8
RPE 9
2
Deadlift (Barbell)
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Leg Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Calf Raise (Leg Press)
1
3
20 reps
20 reps
RPE 8
RPE 9
6
Lying Leg Raise
3
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10 reps
RPE 9
2
Seated Row (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 9.5
3
Incline Curl (Dumbbell)
1
2
12 reps
12 reps
RPE 8
RPE 9
4
Lying Cable Curls
3
24 reps
RPE 9
5
Kelso Shrug
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
6
Russian Twist (Dumbbell)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline DB Press
2
1
1
1
15 reps
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Spider Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Row
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Farmers Walk On Toes (CJ)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 9.5
6
Plank (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline DB Press
2
1
1
1
15 reps
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Spider Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Row
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Farmers Walk On Toes (CJ)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 9.5
6
Plank (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline DB Press
2
1
1
1
15 reps
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Spider Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Row
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Farmers Walk On Toes (CJ)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 9.5
6
Plank (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Low Incline DB Press
2
1
1
1
15 reps
8 reps
8 reps
8 reps
RPE 5
RPE 7
RPE 8
RPE 9
2
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Lat Pulldown (Single Arm)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
4
Spider Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Rear Delt Row
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Decline Crunch (Weighted)
1
1
1
20 reps
20 reps
20 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
3
Hip Thrust (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Farmers Walk On Toes (CJ)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 9
RPE 9.5
6
Plank (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Single-Leg Leg Curl
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Single Leg Extention
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
20 reps
20 reps
RPE 8
RPE 9
6
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Forearm Curls (CJ)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
2
Triple Calf Raise (CJ)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
3
Triple Shoulder Raise (CJ)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Battle Ropes
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
6
Dead Bug
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Single-Leg Leg Curl
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Single Leg Extention
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
20 reps
20 reps
RPE 8
RPE 9
6
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Forearm Curls (CJ)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
2
Triple Calf Raise (CJ)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
3
Triple Shoulder Raise (CJ)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Battle Ropes
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
6
Dead Bug
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Single-Leg Leg Curl
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Single Leg Extention
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
20 reps
20 reps
RPE 8
RPE 9
6
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Forearm Curls (CJ)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
2
Triple Calf Raise (CJ)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
3
Triple Shoulder Raise (CJ)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Battle Ropes
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
6
Dead Bug
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
2
Hip Thrust (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Single-Leg Leg Curl
1
2
12 reps
12 reps
RPE 7
RPE 8
4
Single Leg Extention
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Calf Raise (Machine)
2
2
20 reps
20 reps
RPE 8
RPE 9
6
Abs Crunch (Machine)
3
20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Double Forearm Curls (CJ)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
2
Triple Calf Raise (CJ)
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
3
Triple Shoulder Raise (CJ)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
4
Upright Row (Barbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
5
Battle Ropes
1
1
1
1 reps
1 reps
1 reps
RPE 8
RPE 8.5
RPE 9
6
Dead Bug
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 8.5
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)2 Sets
1 Set
2 Sets
15 Reps
8 Reps
8 Reps
@5
@8
@9
2
Skull Crusher (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
3
Pull-Up (Neutral Grip, Bodyweight)1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@5
@8
@9
4
Bicep Curl (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Arnold Press1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
6
Cable Crunch2 Sets
2 Sets
20 Reps
20 Reps
@8
@9
Day 2
1
Squat (Barbell)2 Sets
1 Set
2 Sets
10 Reps
8 Reps
8 Reps
@5
@8
@9
2
Deadlift (Barbell)1 Set
2 Sets
8 Reps
8 Reps
@8
@9
3
Leg Extension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Leg Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Calf Raise (Leg Press)1 Set
3 Sets
20 Reps
20 Reps
@8
@9
6
Lying Leg Raise3 Sets
20 Reps
@9
Day 3
1
Low Incline DB Press2 Sets
1 Set
1 Set
1 Set
15 Reps
8 Reps
8 Reps
8 Reps
@5
@7
@8
@9
2
Single Arm Overhead Tricep Extension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Lat Pulldown (Single Arm)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
4
Spider Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Rear Delt Row1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Decline Crunch (Weighted)1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@7
@8
@9
Day 4
1
Walking Lunge (Dumbbell)1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
2
Hip Thrust (Barbell)1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8
@9
3
Single-Leg Leg Curl1 Set
2 Sets
12 Reps
12 Reps
@7
@8
4
Single Leg Extention1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Calf Raise (Machine)2 Sets
2 Sets
20 Reps
20 Reps
@8
@9
6
Abs Crunch (Machine)3 Sets
20 Reps
@8