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Body Part Split Routine

by Arkadyuti Nath
5 athletes joined

Program Description

To get a defined muscle.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 27, 2024 04:10
  • Last Edited
    Jun 18, 2025 08:03

Summary

Unlock your full potential with this comprehensive 16-week Body Part Split Routine designed for serious lifters. Commit to five days a week of targeted training, focusing on specific muscle groups to maximize growth and strength. Each session is packed with expertly crafted exercises, including back and biceps, leg day, and more, ensuring every muscle gets the attention it deserves. With a full gym setup, you'll have the tools to challenge yourself and achieve your fitness goals effectively. Get ready to sculpt your physique and elevate your performance!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Tricep Kickback
2
12-15 reps
RPE 6-7
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
3
Chest Fly (Machine)
3
12-15 reps
RPE 8.5
4
Push Up
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 7.5
7
Bench Press (Close Grip)
3
8-10 reps
RPE 8.5
8
Dip (Bodyweight)
2
AMRAP
RPE 10
9
Cardio
2
15 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-12 reps
RPE 7.5-8.5
2
Bent Over Row (Barbell)
4
8-10 reps
RPE 7.5-8.5
3
Seated Row (Cable)
3
10-12 reps
RPE 8
4
Face Pull
3
12-15 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 7
6
Hammer Curl
3
10-12 reps
RPE 8
7
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
8
Concentration Curl
3
10-12 reps
RPE 8
9
Cardio
2
15 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
4
10-12 reps
RPE 8
3
Lunge (Dumbbell)
3
10-12 reps
RPE 8.5
4
Leg Press (45 Degrees)
3
15 reps
RPE 8
5
Leg Extension
3
12-15 reps
RPE 8
6
Lying Leg Curl
3
12-15 reps
RPE 8
7
Standing Calf Raise
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6-8 reps
RPE 8-9
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 7-8
3
Arnold Press
3
10-12 reps
RPE 7-8
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 7-8
5
Upright Row (Barbell)
3
10-12 reps
RPE 7-8
6
Front Raise
3
12-15 reps
RPE 7-8
7
Y Raise
3
10-12 reps
RPE 7-8
8
Chest Fly (Cable)
3
12-15 reps
RPE 8
9
Cardio
2
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank with Shoulder Taps
3
30-40 secs
RPE 7
2
Leg Raise (Captain's Chair)
3
12-15 reps
RPE 10
3
Russian Twist (Dumbbell)
3
8-10 reps
RPE 9
4
Ab Wheel
3
10-12 reps
RPE 8
5
Side Plank
3
45 secs
RPE 8
6
Cable Woodchopper
3
15 reps
RPE 8
7
Abs Crunch (Bodyweight)
3
10-12 reps
RPE 9
8
Decline Sit Up (Bodyweight)
3
10-12 reps
RPE 9.5
9
Cardio
2
15 mins
RPE 9
Week 1
1 / 16 Weeks
Day 2
1
Lat Pulldown
4 Sets
10-12 Reps
@7.5-8.5
2
Bent Over Row (Barbell)
4 Sets
8-10 Reps
@7.5-8.5
3
Seated Row (Cable)
3 Sets
10-12 Reps
@8
4
Face Pull
3 Sets
12-15 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@7
6
Hammer Curl
3 Sets
10-12 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
10-12 Reps
@8
8
Concentration Curl
3 Sets
10-12 Reps
@8
9
Cardio
2 Sets
15 mins
@7
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
@8
2
Romanian Deadlift (Barbell)
4 Sets
10-12 Reps
@8
3
Lunge (Dumbbell)
3 Sets
10-12 Reps
@8.5
4
Leg Press (45 Degrees)
3 Sets
15 Reps
@8
5
Leg Extension
3 Sets
12-15 Reps
@8
6
Lying Leg Curl
3 Sets
12-15 Reps
@8
7
Standing Calf Raise
4 Sets
15 Reps
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
6-8 Reps
@8-9
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@7-8
3
Arnold Press
3 Sets
10-12 Reps
@7-8
4
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
@7-8
5
Upright Row (Barbell)
3 Sets
10-12 Reps
@7-8
6
Front Raise
3 Sets
12-15 Reps
@7-8
7
Y Raise
3 Sets
10-12 Reps
@7-8
8
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
9
Cardio
2 Sets
15 mins
@8
Day 5
1
Plank with Shoulder Taps
3 Sets
30-40 secs
@7
2
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
@10
3
Russian Twist (Dumbbell)
3 Sets
8-10 Reps
@9
4
Ab Wheel
3 Sets
10-12 Reps
@8
5
Side Plank
3 Sets
45 secs
@8
6
Cable Woodchopper
3 Sets
15 Reps
@8
7
Abs Crunch (Bodyweight)
3 Sets
10-12 Reps
@9
8
Decline Sit Up (Bodyweight)
3 Sets
10-12 Reps
@9.5
9
Cardio
2 Sets
15 mins
@9
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
3
Chest Fly (Machine)
3 Sets
12-15 Reps
@8.5
4
Push Up
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8
6
Overhead Tricep Extension (Dumbbell)
3 Sets
10-12 Reps
@7.5
7
Bench Press (Close Grip)
3 Sets
8-10 Reps
@8.5
8
Tricep Kickback
2 Sets
12-15 Reps
@6-7
9
Cardio
2 Sets
15 mins
@8