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BeejGGGPT

by William D.
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Program Description

Hi

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 23, 2025 02:31
  • Last Edited
    Sep 23, 2025 02:47
Muscle Engagement
Front
Back
MuscleSet
Abs
12.9%
Glutes
10.4%
Quadriceps
9.9%
Triceps
9.4%
Lats
8.9%
Upper Back
8.4%
Hamstrings
8.4%
Front Delts
6.4%
Chest
6.4%
Biceps
5.9%
Middle Delts
5%
Lower Back
3.5%
Calves
2.5%
Adductors
1%
Rear Delts
0.5%
Abductors
0.5%
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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
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-8 reps
RPE 10
1B
Concentration Curl
3
10-12 reps
RPE 10
2A
Overhead Press (Barbell)
3
8-10 reps
RPE 10
2B
Overhead Extension (Dumbbell)
3
10-12 reps
RPE 10
3A
Pull-Up (Weighted)
3
6-10 reps
RPE 10
3B
Single Arm Row (Dumbbell)
3
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
6-8 reps
RPE 10
1B
Hanging Leg Raise
3
12-15 reps
RPE 10
2A
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
2B
Standing Calf Raise
3
12-15 reps
RPE 10
3A
Bulgarian Split Squat (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
6-8 reps
RPE 10
1B
Hammer Curl
3
10-12 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 10
2B
Dip (Weighted)
3
8-10 reps
RPE 10
3A
Chest Supported Row (Machine)
3
8-10 reps
RPE 10
3B
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
5-6 reps
RPE 10
1B
Ab Wheel
3
10-12 reps
RPE 10
2A
Leg Press
3
10-12 reps
RPE 10
2B
Single Leg Calf Raise
3
12-15 reps
RPE 10
3A
Hip Thrust (Barbell)
3
8-10 reps
RPE 10
3B
Plank (Weighted)
3
45 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Bench Press (Barbell)
3 Sets
6-8 Reps
@10
1B
Concentration Curl
3 Sets
10-12 Reps
@10
2A
Overhead Press (Barbell)
3 Sets
8-10 Reps
@10
2B
Overhead Extension (Dumbbell)
3 Sets
10-12 Reps
@10
3A
Pull-Up (Weighted)
3 Sets
6-10 Reps
@10
3B
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
@10
Day 2
1A
Squat (Barbell)
3 Sets
6-8 Reps
@10
1B
Hanging Leg Raise
3 Sets
12-15 Reps
@10
2A
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@10
2B
Standing Calf Raise
3 Sets
12-15 Reps
@10
3A
Bulgarian Split Squat (Barbell)
3 Sets
8-10 Reps
@10
3B
Plank (Weighted)
3 Sets
45 Reps
@10
Day 3
1A
Lat Pulldown
3 Sets
6-8 Reps
@10
1B
Hammer Curl
3 Sets
10-12 Reps
@10
2A
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
2B
Dip (Weighted)
3 Sets
8-10 Reps
@10
3A
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@10
3B
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
Day 4
1A
Deadlift (Barbell)
3 Sets
5-6 Reps
@10
1B
Ab Wheel
3 Sets
10-12 Reps
@10
2A
Leg Press
3 Sets
10-12 Reps
@10
2B
Single Leg Calf Raise
3 Sets
12-15 Reps
@10
3A
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@10
3B
Plank (Weighted)
3 Sets
45 Reps
@10