logo
BoostcampPNG

15 min workout

by Justin P.
1 athletes joined

Program Description

To fit in a focused workout in a short time. 4-5 days a week. Supersets, rest pause, and drop set techniques, to maximize time. Fresh mind, every set counts. Because time is a limiting factor, use lightweight. Going too heavy can lead to injuries. This is very focused, and hard, yet you should leave the gym feeling great!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    20 minutes
  • Created
    Sep 13, 2024 02:40
  • Last Edited
    Sep 13, 2024 04:10
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 9
2A
Tibialis Raise
2
15 reps
RPE 9
3
Hammer Curl (Cable)
1
15 reps
RPE 8.5
4
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 6
RPE 9
5
Hammer Curl (Cable)
1
1
15 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 9
2A
Tibialis Raise
2
15 reps
RPE 9
3
Hammer Curl (Cable)
1
15 reps
RPE 8.5
4
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 6
RPE 9
5
Hammer Curl (Cable)
1
1
15 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 9
2A
Tibialis Raise
2
15 reps
RPE 9
3
Hammer Curl (Cable)
1
15 reps
RPE 8.5
4
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 6
RPE 9
5
Hammer Curl (Cable)
1
1
15 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 9
2A
Tibialis Raise
2
15 reps
RPE 9
3
Hammer Curl (Cable)
1
15 reps
RPE 8.5
4
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 6
RPE 9
5
Hammer Curl (Cable)
1
1
15 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 9
2A
Tibialis Raise
2
15 reps
RPE 9
3
Hammer Curl (Cable)
1
15 reps
RPE 8.5
4
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 6
RPE 9
5
Hammer Curl (Cable)
1
1
15 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 9
2A
Tibialis Raise
2
15 reps
RPE 9
3
Hammer Curl (Cable)
1
15 reps
RPE 8.5
4
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 6
RPE 9
5
Hammer Curl (Cable)
1
1
15 reps
6 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 9.5
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
1
6 reps
6 reps
RPE 6
RPE 8
2A
Pull-Up (Neutral Grip, Bodyweight)
1
1
6 reps
8 reps
RPE 6
RPE 8
3A
Walking Lunge
1
2
4 reps
8 reps
RPE 6
RPE 9
4A
Single Leg Romanian Deadlift
2
8 reps
RPE 8.5
5
Upright Row (Dumbbell)
1
1
15 reps
8 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Incline Curl (Dumbbell)
1
1
10 reps
6 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
15 reps
RPE 10
2A
Tibialis Raise
2
15 reps
RPE 9
3
Squat (Barbell)
1
8 reps
RPE 6
4
Leg Extension
1
1
20 reps
12 reps
RPE 10
RPE 10
5
Leg Curl
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
20 reps
20 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
15 reps
RPE 10
3
Hammer Curl (Cable)
2
15 reps
RPE 10
4
Tricep Extension (Cable)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
2
15 reps
RPE 10
2
Shoulder Press (Machine)
2
15 reps
RPE 10
3
JM Press
1
1
8 reps
8 reps
RPE 8.5
RPE 9.5
4
Bicep Curl (Dumbbell)
2
8 reps
RPE 10
5
Lateral Raise (Cable)
2
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Abs Crunch (Machine)
2 Sets
15 Reps
@9
2A
Tibialis Raise
2 Sets
15 Reps
@9
3
Hammer Curl (Cable)
1 Set
15 Reps
@8.5
4
Bench Press (Paused)
1 Set
1 Set
8 Reps
8 Reps
@6
@9
5
Hammer Curl (Cable)
1 Set
1 Set
15 Reps
6 Reps
@10
@10
Day 2
1
Dip (Bodyweight)
1 Set
1 Set
6 Reps
6 Reps
@6
@8
2A
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
6 Reps
8 Reps
@6
@8
3A
Walking Lunge
1 Set
2 Sets
4 Reps
8 Reps
@6
@9
4A
Single Leg Romanian Deadlift
2 Sets
8 Reps
@8.5
5
Upright Row (Dumbbell)
1 Set
1 Set
15 Reps
8 Reps
@10
@10
Day 3
1
Lat Pulldown (Close Grip)
2 Sets
15 Reps
@10
2
Shoulder Press (Machine)
2 Sets
15 Reps
@10
3
JM Press
1 Set
1 Set
8 Reps
8 Reps
@8.5
@9.5
4
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
6 Reps
@10
@10
Day 4
1
Abs Crunch (Machine)
2 Sets
15 Reps
@10
2A
Tibialis Raise
2 Sets
15 Reps
@9
3
Squat (Barbell)
1 Set
8 Reps
@6
4
Leg Extension
1 Set
1 Set
20 Reps
12 Reps
@10
@10
5
Leg Curl
2 Sets
12 Reps
@10
Day 5
1
Chest Supported Row (Machine)
1 Set
1 Set
20 Reps
20 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
15 Reps
@10
3
Hammer Curl (Cable)
2 Sets
15 Reps
@10
4
Tricep Extension (Cable)
2 Sets
15 Reps
@10