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Lucky13!

by Daryn C.

Program Description

Designed to ease back in after years off.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    13 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 01, 2025 04:23
  • Last Edited
    Jul 02, 2025 11:44
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12-16 reps
RPE 7
1B
Goblet Squat
2
12-16 reps
RPE 7
1C
Chin-Up (Assisted)
2
12-16 reps
RPE 7
2A
T-Bar Row
2
12-16 reps
RPE 7
2B
Overhead Press (Barbell)
2
12-16 reps
RPE 7
2C
Trap Bar Deadlift
2
12-16 reps
RPE 7
3A
Bicep Curl (Dumbbell)
2
15-20 reps
RPE 7
3B
Standing Calf Raise
2
15-20 reps
RPE 7
3C
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
4A
Shrug (Dumbbell)
1
15-20 reps
RPE 7
4B
Walking Lunge (Dumbbell)
1
15-20 reps
RPE 7
4C
Rear Delt Fly (Dumbbell)
1
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12-16 reps
RPE 7
1B
Goblet Squat
2
12-16 reps
RPE 7
1C
Chin-Up (Assisted)
2
12-16 reps
RPE 7
2A
T-Bar Row
2
12-16 reps
RPE 7
2B
Overhead Press (Barbell)
2
12-16 reps
RPE 7
2C
Trap Bar Deadlift
2
12-16 reps
RPE 7
3A
Bicep Curl (Dumbbell)
2
15-20 reps
RPE 7
3B
Standing Calf Raise
2
15-20 reps
RPE 7
3C
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
4A
Shrug (Dumbbell)
1
15-20 reps
RPE 7
4B
Walking Lunge (Dumbbell)
1
15-20 reps
RPE 7
4C
Rear Delt Fly (Dumbbell)
1
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 7
2A
Belt Squat
3
8-12 reps
RPE 7
2B
Bench Press (Barbell)
3
8-12 reps
RPE 7
2C
Pull-Up (Assisted)
3
8-12 reps
RPE 7
3A
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 7
3B
Dip (Assisted)
2
10-15 reps
RPE 7
3C
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4A
Calf Raise (Machine)
3
12-20 reps
RPE 7
4B
Lying Leg Raise
3
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
1
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
2C
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
3B
Skull Crusher (Barbell)
2
10-15 reps
RPE 7
3C
Shrug (Dumbbell)
2
10-15 reps
RPE 7
4A
Decline Sit Up (Weighted)
2
12-20 reps
RPE 7
4B
Standing Calf Raise
2
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 7
2A
Belt Squat
3
8-12 reps
RPE 7
2B
Bench Press (Barbell)
3
8-12 reps
RPE 7
2C
Pull-Up (Assisted)
3
8-12 reps
RPE 7
3A
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 7
3B
Dip (Assisted)
2
10-15 reps
RPE 7
3C
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4A
Calf Raise (Machine)
3
12-20 reps
RPE 7
4B
Lying Leg Raise
3
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
1
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
2C
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
3B
Skull Crusher (Barbell)
2
10-15 reps
RPE 7
3C
Shrug (Dumbbell)
2
10-15 reps
RPE 7
4A
Decline Sit Up (Weighted)
2
12-20 reps
RPE 7
4B
Standing Calf Raise
2
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-10 reps
RPE 7
1B
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
1C
Pull-Up (Assisted)
3
6-10 reps
RPE 7
2A
Bench Press (Close Grip)
2
8-12 reps
RPE 7
2B
Landmine Press
2
8-12 reps
RPE 7
2C
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
4A
Standing Calf Raise
2
10-20 reps
RPE 7
4B
GHD Sit Up
2
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
6-10 reps
RPE 7
1B
Arnold Press
3
6-10 reps
RPE 7
1C
One Arm Bent Over Row
3
6-10 reps
RPE 7
2A
Skull Crusher (Barbell)
2
8-12 reps
RPE 7
2B
Lying Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
2C
Seated Front Raise
2
8-12 reps
RPE 7
3A
Chest Fly (Dumbbell)
2
8-12 reps
RPE 7
3B
Calf Raise (Machine)
2
8-12 reps
RPE 7
4A
Abs Crunch (Bodyweight)
2
10-20 reps
RPE 7
4B
Nordic Curl
2
10-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-10 reps
RPE 7
1B
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
1C
Pull-Up (Assisted)
3
6-10 reps
RPE 7
2A
Bench Press (Close Grip)
2
8-12 reps
RPE 7
2B
Landmine Press
2
8-12 reps
RPE 7
2C
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
4A
Standing Calf Raise
2
10-20 reps
RPE 7
4B
GHD Sit Up
2
12-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
2
4-6 reps
RPE 8
1B
Trap Bar Deadlift
1
AMRAP
RPE 8
1C
Bench Press (Barbell)
2
4-6 reps
RPE 8
1D
Bench Press (Barbell)
1
AMRAP
RPE 8
1E
Chin-Up (Assisted)
2
4-6 reps
RPE 8
1F
Chin-Up (Assisted)
1
AMRAP
RPE 8
2A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 8
2B
Tricep Extension (Dumbbell)
2
6-8 reps
RPE 8
2C
Push Press (Barbell)
2
8-12 reps
RPE 8
3A
Standing Calf Raise
2
12-20 reps
RPE 8
3B
Russian Twist
2
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
4-6 reps
RPE 8
1B
Overhead Press (Barbell)
1
AMRAP
RPE 10
1C
Squat (Barbell)
2
4-6 reps
RPE 8
1D
Squat (Barbell)
1
AMRAP
RPE 8
1E
Chest Supported Row (Dumbbell)
2
4-6 reps
RPE 8
1F
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 8
2A
Shrug (Trap Bar)
2
8-12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 8
2C
Dip (Assisted)
2
6-8 reps
RPE 8
3A
Ab Wheel
2
12-20 reps
RPE 8
3B
Standing Calf Raise
2
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
2
4-6 reps
RPE 8
1B
Trap Bar Deadlift
1
AMRAP
RPE 8
1C
Bench Press (Barbell)
2
4-6 reps
RPE 8
1D
Bench Press (Barbell)
1
AMRAP
RPE 8
1E
Chin-Up (Assisted)
2
4-6 reps
RPE 8
1F
Chin-Up (Assisted)
1
AMRAP
RPE 8
2A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 8
2B
Tricep Extension (Dumbbell)
2
6-8 reps
RPE 8
2C
Push Press (Barbell)
2
8-12 reps
RPE 8
3A
Standing Calf Raise
2
12-20 reps
RPE 8
3B
Russian Twist
2
12-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 5
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 5
3
Lying Leg Curl
2
8-12 reps
RPE 5
4
T-Bar Row
2
8-12 reps
RPE 5
5
Plank
2
0.5-1 mins
RPE 5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12-16 reps
RPE 7
1B
Goblet Squat
2
12-16 reps
RPE 7
1C
Chin-Up (Assisted)
2
12-16 reps
RPE 7
2A
T-Bar Row
2
12-16 reps
RPE 7
2B
Overhead Press (Barbell)
2
12-16 reps
RPE 7
2C
Trap Bar Deadlift
2
12-16 reps
RPE 7
3A
Bicep Curl (Dumbbell)
2
15-20 reps
RPE 7
3B
Standing Calf Raise
2
15-20 reps
RPE 7
3C
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
4A
Shrug (Dumbbell)
1
15-20 reps
RPE 7
4B
Walking Lunge (Dumbbell)
1
15-20 reps
RPE 7
4C
Rear Delt Fly (Dumbbell)
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
2
12-16 reps
RPE 7
1B
Goblet Squat
2
12-16 reps
RPE 7
1C
Chin-Up (Assisted)
2
12-16 reps
RPE 7
2A
T-Bar Row
2
12-16 reps
RPE 7
2B
Overhead Press (Barbell)
2
12-16 reps
RPE 7
2C
Trap Bar Deadlift
2
12-16 reps
RPE 7
3A
Bicep Curl (Dumbbell)
2
15-20 reps
RPE 7
3B
Standing Calf Raise
2
15-20 reps
RPE 7
3C
Tricep Pushdown (Cable)
2
15-20 reps
RPE 7
4A
Shrug (Dumbbell)
1
15-20 reps
RPE 7
4B
Walking Lunge (Dumbbell)
1
15-20 reps
RPE 7
4C
Rear Delt Fly (Dumbbell)
1
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
1
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
2C
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
3B
Skull Crusher (Barbell)
2
10-15 reps
RPE 7
3C
Shrug (Dumbbell)
2
10-15 reps
RPE 7
4A
Decline Sit Up (Weighted)
2
12-20 reps
RPE 7
4B
Standing Calf Raise
2
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6
2A
Belt Squat
3
8-12 reps
RPE 7
2B
Bench Press (Barbell)
3
8-12 reps
RPE 7
2C
Pull-Up (Assisted)
3
8-12 reps
RPE 7
3A
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 7
3B
Dip (Assisted)
2
10-15 reps
RPE 7
3C
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4A
Calf Raise (Machine)
3
12-20 reps
RPE 7
4B
Lying Leg Raise
3
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
1
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
2C
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
3B
Skull Crusher (Barbell)
2
10-15 reps
RPE 7
3C
Shrug (Dumbbell)
2
10-15 reps
RPE 7
4A
Decline Sit Up (Weighted)
2
12-20 reps
RPE 7
4B
Standing Calf Raise
2
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6
2A
Belt Squat
3
8-12 reps
RPE 7
2B
Bench Press (Barbell)
3
8-12 reps
RPE 7
2C
Pull-Up (Assisted)
3
8-12 reps
RPE 7
3A
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 7
3B
Dip (Assisted)
2
10-15 reps
RPE 7
3C
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4A
Calf Raise (Machine)
3
12-20 reps
RPE 7
4B
Lying Leg Raise
3
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
6-10 reps
RPE 7
1B
Arnold Press
3
6-10 reps
RPE 7
1C
One Arm Bent Over Row
3
6-10 reps
RPE 7
2A
Skull Crusher (Barbell)
2
8-12 reps
RPE 7
2B
Lying Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
2C
Seated Front Raise
2
8-12 reps
RPE 7
3A
Chest Fly (Dumbbell)
2
8-12 reps
RPE 7
3B
Calf Raise (Machine)
2
8-12 reps
RPE 7
4A
Abs Crunch (Bodyweight)
2
10-20 reps
RPE 7
4B
Nordic Curl
2
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-10 reps
RPE 7
1B
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
1C
Pull-Up (Assisted)
3
6-10 reps
RPE 7
2A
Bench Press (Close Grip)
2
8-12 reps
RPE 7
2B
Landmine Press
2
8-12 reps
RPE 7
2C
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
4A
Standing Calf Raise
2
10-20 reps
RPE 7
4B
GHD Sit Up
2
12-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
6-10 reps
RPE 7
1B
Arnold Press
3
6-10 reps
RPE 7
1C
One Arm Bent Over Row
3
6-10 reps
RPE 7
2A
Skull Crusher (Barbell)
2
8-12 reps
RPE 7
2B
Lying Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
2C
Seated Front Raise
2
8-12 reps
RPE 7
3A
Chest Fly (Dumbbell)
2
8-12 reps
RPE 7
3B
Calf Raise (Machine)
2
8-12 reps
RPE 7
4A
Abs Crunch (Bodyweight)
2
10-20 reps
RPE 7
4B
Nordic Curl
2
10-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
4-6 reps
RPE 8
1B
Overhead Press (Barbell)
1
AMRAP
RPE 10
1C
Squat (Barbell)
2
4-6 reps
RPE 8
1D
Squat (Barbell)
1
AMRAP
RPE 8
1E
Chest Supported Row (Dumbbell)
2
4-6 reps
RPE 8
1F
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 8
2A
Shrug (Trap Bar)
2
8-12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 8
2C
Dip (Assisted)
2
6-8 reps
RPE 8
3A
Ab Wheel
2
12-20 reps
RPE 8
3B
Standing Calf Raise
2
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
2
4-6 reps
RPE 8
1B
Trap Bar Deadlift
1
AMRAP
RPE 8
1C
Bench Press (Barbell)
2
4-6 reps
RPE 8
1D
Bench Press (Barbell)
1
AMRAP
RPE 8
1E
Chin-Up (Assisted)
2
4-6 reps
RPE 8
1F
Chin-Up (Assisted)
1
AMRAP
RPE 8
2A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 8
2B
Tricep Extension (Dumbbell)
2
6-8 reps
RPE 8
2C
Push Press (Barbell)
2
8-12 reps
RPE 8
3A
Standing Calf Raise
2
12-20 reps
RPE 8
3B
Russian Twist
2
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
4-6 reps
RPE 8
1B
Overhead Press (Barbell)
1
AMRAP
RPE 10
1C
Squat (Barbell)
2
4-6 reps
RPE 8
1D
Squat (Barbell)
1
AMRAP
RPE 8
1E
Chest Supported Row (Dumbbell)
2
4-6 reps
RPE 8
1F
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 8
2A
Shrug (Trap Bar)
2
8-12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 8
2C
Dip (Assisted)
2
6-8 reps
RPE 8
3A
Ab Wheel
2
12-20 reps
RPE 8
3B
Standing Calf Raise
2
12-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 5
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 5
3
Lying Leg Curl
2
8-12 reps
RPE 5
4
T-Bar Row
2
8-12 reps
RPE 5
5
Plank
2
0.5-1 mins
RPE 5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6
2A
Belt Squat
3
8-12 reps
RPE 7
2B
Bench Press (Barbell)
3
8-12 reps
RPE 7
2C
Pull-Up (Assisted)
3
8-12 reps
RPE 7
3A
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 7
3B
Dip (Assisted)
2
10-15 reps
RPE 7
3C
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4A
Calf Raise (Machine)
3
12-20 reps
RPE 7
4B
Lying Leg Raise
3
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
1
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
2C
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
3B
Skull Crusher (Barbell)
2
10-15 reps
RPE 7
3C
Shrug (Dumbbell)
2
10-15 reps
RPE 7
4A
Decline Sit Up (Weighted)
2
12-20 reps
RPE 7
4B
Standing Calf Raise
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
10 reps
RPE 6
2A
Belt Squat
3
8-12 reps
RPE 7
2B
Bench Press (Barbell)
3
8-12 reps
RPE 7
2C
Pull-Up (Assisted)
3
8-12 reps
RPE 7
3A
Preacher Curl (EZ Bar)
2
10-15 reps
RPE 7
3B
Dip (Assisted)
2
10-15 reps
RPE 7
3C
Lateral Raise (Dumbbell)
2
10-15 reps
RPE 7
4A
Calf Raise (Machine)
3
12-20 reps
RPE 7
4B
Lying Leg Raise
3
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Nordic Curl
1
10 reps
RPE 7
2A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
2B
Chest Supported Row (Dumbbell)
3
8-12 reps
RPE 7
2C
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3A
Hammer Curl (Dumbbell)
2
10-15 reps
RPE 7
3B
Skull Crusher (Barbell)
2
10-15 reps
RPE 7
3C
Shrug (Dumbbell)
2
10-15 reps
RPE 7
4A
Decline Sit Up (Weighted)
2
12-20 reps
RPE 7
4B
Standing Calf Raise
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-10 reps
RPE 7
1B
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
1C
Pull-Up (Assisted)
3
6-10 reps
RPE 7
2A
Bench Press (Close Grip)
2
8-12 reps
RPE 7
2B
Landmine Press
2
8-12 reps
RPE 7
2C
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
4A
Standing Calf Raise
2
10-20 reps
RPE 7
4B
GHD Sit Up
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
6-10 reps
RPE 7
1B
Arnold Press
3
6-10 reps
RPE 7
1C
One Arm Bent Over Row
3
6-10 reps
RPE 7
2A
Skull Crusher (Barbell)
2
8-12 reps
RPE 7
2B
Lying Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
2C
Seated Front Raise
2
8-12 reps
RPE 7
3A
Chest Fly (Dumbbell)
2
8-12 reps
RPE 7
3B
Calf Raise (Machine)
2
8-12 reps
RPE 7
4A
Abs Crunch (Bodyweight)
2
10-20 reps
RPE 7
4B
Nordic Curl
2
10-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
3
6-10 reps
RPE 7
1B
Incline Bench Press (Barbell)
3
6-10 reps
RPE 7
1C
Pull-Up (Assisted)
3
6-10 reps
RPE 7
2A
Bench Press (Close Grip)
2
8-12 reps
RPE 7
2B
Landmine Press
2
8-12 reps
RPE 7
2C
Bicep Curl (Dumbbell)
2
8-12 reps
RPE 7
3A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 7
3B
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 7
4A
Standing Calf Raise
2
10-20 reps
RPE 7
4B
GHD Sit Up
2
12-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
2
4-6 reps
RPE 8
1B
Trap Bar Deadlift
1
AMRAP
RPE 8
1C
Bench Press (Barbell)
2
4-6 reps
RPE 8
1D
Bench Press (Barbell)
1
AMRAP
RPE 8
1E
Chin-Up (Assisted)
2
4-6 reps
RPE 8
1F
Chin-Up (Assisted)
1
AMRAP
RPE 8
2A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 8
2B
Tricep Extension (Dumbbell)
2
6-8 reps
RPE 8
2C
Push Press (Barbell)
2
8-12 reps
RPE 8
3A
Standing Calf Raise
2
12-20 reps
RPE 8
3B
Russian Twist
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
4-6 reps
RPE 8
1B
Overhead Press (Barbell)
1
AMRAP
RPE 10
1C
Squat (Barbell)
2
4-6 reps
RPE 8
1D
Squat (Barbell)
1
AMRAP
RPE 8
1E
Chest Supported Row (Dumbbell)
2
4-6 reps
RPE 8
1F
Chest Supported Row (Dumbbell)
1
AMRAP
RPE 8
2A
Shrug (Trap Bar)
2
8-12 reps
RPE 8
2B
Bicep Curl (Dumbbell)
2
6-8 reps
RPE 8
2C
Dip (Assisted)
2
6-8 reps
RPE 8
3A
Ab Wheel
2
12-20 reps
RPE 8
3B
Standing Calf Raise
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
2
4-6 reps
RPE 8
1B
Trap Bar Deadlift
1
AMRAP
RPE 8
1C
Bench Press (Barbell)
2
4-6 reps
RPE 8
1D
Bench Press (Barbell)
1
AMRAP
RPE 8
1E
Chin-Up (Assisted)
2
4-6 reps
RPE 8
1F
Chin-Up (Assisted)
1
AMRAP
RPE 8
2A
Preacher Curl (EZ Bar)
2
6-8 reps
RPE 8
2B
Tricep Extension (Dumbbell)
2
6-8 reps
RPE 8
2C
Push Press (Barbell)
2
8-12 reps
RPE 8
3A
Standing Calf Raise
2
12-20 reps
RPE 8
3B
Russian Twist
2
12-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-12 reps
RPE 5
2
Bench Press (Dumbbell)
2
8-12 reps
RPE 5
3
Lying Leg Curl
2
8-12 reps
RPE 5
4
T-Bar Row
2
8-12 reps
RPE 5
5
Plank
2
0.5-1 mins
RPE 5
Week 1
1 / 13 Weeks
Day 1
1A
Bench Press (Dumbbell)
2 Sets
12-16 Reps
@7
1B
Goblet Squat
2 Sets
12-16 Reps
@7
1C
Chin-Up (Assisted)
2 Sets
12-16 Reps
@7
2A
T-Bar Row
2 Sets
12-16 Reps
@7
2B
Overhead Press (Barbell)
2 Sets
12-16 Reps
@7
2C
Trap Bar Deadlift
2 Sets
12-16 Reps
@7
3A
Bicep Curl (Dumbbell)
2 Sets
15-20 Reps
@7
3B
Standing Calf Raise
2 Sets
15-20 Reps
@7
3C
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7
4A
Shrug (Dumbbell)
1 Set
15-20 Reps
@7
4B
Walking Lunge (Dumbbell)
1 Set
15-20 Reps
@7
4C
Rear Delt Fly (Dumbbell)
1 Set
15-20 Reps
@7
Day 2
1A
Bench Press (Dumbbell)
2 Sets
12-16 Reps
@7
1B
Goblet Squat
2 Sets
12-16 Reps
@7
1C
Chin-Up (Assisted)
2 Sets
12-16 Reps
@7
2A
T-Bar Row
2 Sets
12-16 Reps
@7
2B
Overhead Press (Barbell)
2 Sets
12-16 Reps
@7
2C
Trap Bar Deadlift
2 Sets
12-16 Reps
@7
3A
Bicep Curl (Dumbbell)
2 Sets
15-20 Reps
@7
3B
Standing Calf Raise
2 Sets
15-20 Reps
@7
3C
Tricep Pushdown (Cable)
2 Sets
15-20 Reps
@7
4A
Shrug (Dumbbell)
1 Set
15-20 Reps
@7
4B
Walking Lunge (Dumbbell)
1 Set
15-20 Reps
@7
4C
Rear Delt Fly (Dumbbell)
1 Set
15-20 Reps
@7