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 EditedJul 11, 2025 01:42
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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