Program Description
Hi
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout50 minutes
- CreatedSep 23, 2025 02:31
- Last EditedSep 24, 2025 04:19
Summary
Introducing the BeejGGGPT program, an 18-week strength training journey designed for serious lifters ready to elevate their game. With four training days each week, you'll engage in targeted supersets that maximize muscle growth and endurance, focusing on compound movements like the Bench Press, Squat, and Pull-Up. This program is perfect for those looking to build strength and definition across all major muscle groups while honing their technique. Get ready to push your limits and achieve your fitness goals with a structured approach that delivers results!
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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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
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 Curl3 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 Raise3 Sets
12-15 Reps
@10
2A
Romanian Deadlift (Barbell)3 Sets
8-10 Reps
@10
2B
Standing Calf Raise3 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 Pulldown3 Sets
6-8 Reps
@10
1B
Hammer Curl3 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 Wheel3 Sets
10-12 Reps
@10
2A
Leg Press3 Sets
10-12 Reps
@10
2B
Single Leg Calf Raise3 Sets
12-15 Reps
@10
3A
Hip Thrust (Barbell)3 Sets
8-10 Reps
@10
3B
Plank (Weighted)3 Sets
45 Reps
@10