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
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout20 minutes
- CreatedSep 13, 2024 02:40
- Last EditedJun 18, 2025 10:42
Summary
Transform your fitness routine with this dynamic 15-minute workout program, designed to fit seamlessly into your busy schedule. Over 12 weeks, you’ll engage in five days of targeted training that combines machine and bodyweight exercises to build strength and endurance. Each session is packed with effective supersets and high-intensity movements, ensuring you maximize your results in minimal time. Perfect for lifters of all levels, this program will challenge your muscles and elevate your fitness game, all while keeping you motivated and on track!
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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
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 Raise2 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 Lunge1 Set
2 Sets
4 Reps
8 Reps
@6
@9
4A
Single Leg Romanian Deadlift2 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 Press1 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 Raise2 Sets
15 Reps
@9
3
Squat (Barbell)1 Set
8 Reps
@6
4
Leg Extension1 Set
1 Set
20 Reps
12 Reps
@10
@10
5
Leg Curl2 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