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BoostcampPNG

THE SUPERSTAR MODEL PROTOCOL

by Nico MP

Program Description

To develop a "leading man" physique—defined by broad shoulders, a dense upper chest, and a razor-tight waist—optimized for both the lens and high-performance sports like surfing and snowboarding.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 18, 2026 01:05
  • Last Edited
    Mar 19, 2026 06:58
Muscle Engagement
Front
Back
MuscleSet
Abs
17.3%
Triceps
12.8%
Biceps
12.3%
Front Delts
11.8%
Chest
8.2%
Upper Back
8.2%
Middle Delts
7.3%
Forearms
5.5%
Rear Delts
3.6%
Glutes
3.6%
Lats
2.7%
Hamstrings
2.7%
Quadriceps
1.8%
Other
1.4%
Lower Back
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 8
3
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
4A
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
6
Hanging Leg Raise
3
10-12 reps
-
7
Stability Ball Knee Tuck
3
12 reps
-
8
Decline Sit Up (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
7 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
12-13 reps
RPE 8.5
3
Incline Curl (Dumbbell)
1
1
1
7 reps
9 reps
11 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Tricep Rope Push Down (Cable)
1
18 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
12-13 reps
RPE 8.5
6
Hanging Leg Raise
3
13-14 reps
-
7
Stability Ball Knee Tuck
3
14 reps
-
8
Decline Sit Up (Weighted)
3
18 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Chest Fly (Dumbbell)
3
14-15 reps
RPE 9.5
3
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
4A
Tricep Rope Push Down (Cable)
1
20 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
14-15 reps
RPE 9.5
6
Hanging Leg Raise
3
15-16 reps
-
7
Stability Ball Knee Tuck
3
16 reps
-
8
Decline Sit Up (Weighted)
3
20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
+5 lbs
+5 lbs
+5 lbs
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
+2.5 lbs
3
Incline Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4A
Tricep Rope Push Down (Cable)
1
15 reps
+5 lbs
4B
Tricep Rope Push Down (Cable)
4
AMRAP
+5 lbs
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
+5 lbs
6
Hanging Leg Raise
3
10-12 reps
-
7
Stability Ball Knee Tuck
3
12 reps
-
8
Decline Sit Up (Weighted)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 8.5
3
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
4A
Tricep Rope Push Down (Cable)
1
18 reps
RPE 9
4B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8.5
6
Hanging Leg Raise
3
12-15 reps
RPE 9
7
Stability Ball Knee Tuck
3
15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
18 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
7 reps
9 reps
11 reps
RPE 9
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
3
15-16 reps
RPE 9
3
Incline Curl (Dumbbell)
1
1
1
9 reps
11 reps
13 reps
RPE 9
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
20 reps
RPE 9.5
4B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
3
15-16 reps
RPE 9
6
Hanging Leg Raise
3
15-18 reps
RPE 9
7
Stability Ball Knee Tuck
3
18 reps
RPE 9
8
Decline Sit Up (Weighted)
3
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
3
17-18 reps
RPE 10
3
Incline Curl (Dumbbell)
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
4A
Tricep Rope Push Down (Cable)
1
22 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
17-18 reps
RPE 10
6
Hanging Leg Raise
3
18-20 reps
RPE 9.5
7
Stability Ball Knee Tuck
3
20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
22 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
+2.5 lbs
3
Incline Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
4A
Tricep Rope Push Down (Cable)
1
18 reps
+5 lbs
4B
Tricep Rope Push Down (Cable)
4
AMRAP
+5 lbs
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
+5 lbs
6
Hanging Leg Raise
3
12-15 reps
RPE 9
7
Stability Ball Knee Tuck
3
15 reps
RPE 9
8
Decline Sit Up (Weighted)
3
18 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
4 reps
5 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Incline Chest Fly (Dumbbell)
3
8-10 reps
RPE 9
3
Incline Curl (Dumbbell)
2
1
6 reps
8 reps
RPE 9
RPE 9
4A
Tricep Rope Push Down (Cable)
1
12 reps
RPE 9.5
4B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 9.5
5
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
6
Hanging Leg Raise
3
10 reps
RPE 10
7
Stability Ball Knee Tuck
3
12 reps
RPE 9
8
Decline Sit Up (Weighted)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
5 reps
6 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Incline Chest Fly (Dumbbell)
3
10-12 reps
RPE 9.5
3
Incline Curl (Dumbbell)
2
1
7 reps
9 reps
RPE 9.5
RPE 9.5
4A
Tricep Rope Push Down (Cable)
1
15 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9.5
6
Hanging Leg Raise
3
12 reps
-
7
Stability Ball Knee Tuck
3
15 reps
-
8
Decline Sit Up (Weighted)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
6 reps
7 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Incline Chest Fly (Dumbbell)
3
12-15 reps
RPE 10
3
Incline Curl (Dumbbell)
2
1
8 reps
10 reps
RPE 10
RPE 10
4A
Tricep Rope Push Down (Cable)
1
20 reps
RPE 10
4B
Tricep Rope Push Down (Cable)
4
AMRAP
RPE 10
5
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
6
Hanging Leg Raise
3
15 reps
RPE 9.5
7
Stability Ball Knee Tuck
3
20 reps
RPE 10
8
Decline Sit Up (Weighted)
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12-15 reps
RPE 6.5
2
Incline Chest Fly (Dumbbell)
3
15-20 reps
RPE 6.5
3
Incline Curl (Dumbbell)
3
15-20 reps
RPE 6.5
4
Tricep Pushdown (Cable)
3
15-20 reps
RPE 6.5
5
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 6.5
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6.5
7
Hanging Leg Raise
3
15 reps
RPE 3
8
Stability Ball Knee Tuck
3
12 reps
RPE 3
9
Decline Sit Up (Weighted)
3
15 reps
RPE 3
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 8
RPE 8
3A
Lateral Raise (Dumbbell)
1
4
20 reps
5 reps
RPE 9
RPE 10
3B
Stomach Vaccums
3
0.3 mins
-
4
Hanging Leg Raise
3
10-12 reps
RPE 8
5
Stability Ball Knee Tuck
3
12 reps
RPE 8
6
Decline Sit Up (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6 reps
7 reps
9 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Military Press (Barbell)
1
1
1
7 reps
9 reps
11 reps
RPE 8.5
RPE 8.5
RPE 8.5
3A
Lateral Raise (Dumbbell)
1
4
22 reps
5 reps
RPE 9
RPE 10
3B
Stomach Vaccums
3
0.4 mins
-
4
Hanging Leg Raise
3
13-14 reps
RPE 8.5
5
Stability Ball Knee Tuck
3
14 reps
RPE 8.5
6
Decline Sit Up (Weighted)
3
18 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
7 reps
8 reps
10 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9.5
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
4
25 reps
5 reps
RPE 9
RPE 10
3B
Stomach Vaccums
3
0.5 mins
-
4
Hanging Leg Raise
3
15-16 reps
RPE 9.5
5
Stability Ball Knee Tuck
3
16 reps
RPE 9.5
6
Decline Sit Up (Weighted)
3
20 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
8 reps
+5 lbs
+5 lbs
+5 lbs
2
Military Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
3A
Lateral Raise (Dumbbell)
1
4
20 reps
5 reps
+2.5 lbs
+2.5 lbs
3B
Stomach Vaccums
3
1 mins
-
4
Hanging Leg Raise
3
10-12 reps
-
5
Stability Ball Knee Tuck
3
12 reps
RPE 8
6
Decline Sit Up (Weighted)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6 reps
8 reps
10 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8.5
RPE 8.5
RPE 8.5
3A
Lateral Raise (Dumbbell)
1
4
22 reps
5 reps
RPE 9
RPE 10
3B
Stomach Vaccums
3
0.45 mins
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
5
Stability Ball Knee Tuck
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
18 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
7 reps
9 reps
11 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
9 reps
11 reps
13 reps
RPE 9
RPE 9
RPE 9
3A
Lateral Raise (Dumbbell)
1
4
25 reps
5 reps
RPE 9.5
RPE 10
3B
Stomach Vaccums
3
0.55 mins
-
4
Hanging Leg Raise
3
15-18 reps
RPE 9
5
Stability Ball Knee Tuck
3
18 reps
RPE 9
6
Decline Sit Up (Weighted)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
10 reps
12 reps
14 reps
RPE 10
RPE 10
RPE 10
3A
Lateral Raise (Dumbbell)
1
4
30 reps
5 reps
RPE 10
RPE 10
3B
Stomach Vaccums
3
1.05 mins
-
4
Hanging Leg Raise
3
18-20 reps
RPE 9.5
5
Stability Ball Knee Tuck
3
20 reps
RPE 10
6
Decline Sit Up (Weighted)
3
22 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6 reps
8 reps
10 reps
+5 lbs
+5 lbs
+5 lbs
2
Military Press (Barbell)
1
1
1
8 reps
10 reps
12 reps
+5 lbs
+5 lbs
+5 lbs
3A
Lateral Raise (Dumbbell)
1
4
22 reps
5 reps
+2.5 lbs
+2.5 lbs
3B
Stomach Vaccums
3
1.15 mins
RPE 8
4
Hanging Leg Raise
3
12-15 reps
RPE 9
5
Stability Ball Knee Tuck
3
15 reps
RPE 9
6
Decline Sit Up (Weighted)
3
18 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
4 reps
5 reps
6 reps
RPE 9
RPE 9
RPE 9
2
Military Press (Barbell)
1
1
1
5 reps
6 reps
8 reps
RPE 9
RPE 9
RPE 9
3A
Lateral Raise (Dumbbell)
1
4
15 reps
5 reps
RPE 9.5
RPE 10
3B
Stomach Vaccums
3
1 mins
-
4
Hanging Leg Raise
3
10-12 reps
RPE 9
5
Stability Ball Knee Tuck
3
12 reps
RPE 9
6
Decline Sit Up (Weighted)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
5 reps
6 reps
7 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Military Press (Barbell)
1
1
1
6 reps
7 reps
9 reps
RPE 9.5
RPE 9.5
RPE 9.5
3A
Lateral Raise (Dumbbell)
1
4
18 reps
5 reps
RPE 9
RPE 10
3B
Stomach Vaccums
3
1.1 mins
-
4
Hanging Leg Raise
3
13-14 reps
RPE 9.5
5
Stability Ball Knee Tuck
3
14 reps
RPE 9.5
6
Decline Sit Up (Weighted)
3
15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6 reps
7 reps
8 reps
RPE 10
RPE 10
RPE 10
2
Military Press (Barbell)
1
1
1
7 reps
8 reps
10 reps
RPE 10
RPE 10
RPE 10
3A
Lateral Raise (Dumbbell)
1
4
20 reps
5 reps
RPE 10
RPE 10
3B
Stomach Vaccums
3
1.2 mins
-
4
Hanging Leg Raise
3
15-16 reps
RPE 9.5
5
Stability Ball Knee Tuck
3
16 reps
RPE 10
6
Decline Sit Up (Weighted)
3
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
10-12 reps
RPE 6
2
Military Press (Barbell)
3
12-15 reps
RPE 6
3A
Lateral Raise (Dumbbell)
5
25-30 reps
RPE 6
3B
Stomach Vaccums
3
0.5 mins
RPE 6
4
Hanging Leg Raise
3
10-12 reps
RPE 6
5
Stability Ball Knee Tuck
3
12 reps
RPE 6
6
Decline Sit Up (Weighted)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Walking
1
30-45 mins
-
2
Stretching
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
2
Face Pull
3
15-20 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 8
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 8
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 8
RPE 8
RPE 8
6
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
3
10-12 reps
RPE 8
8
Stability Ball Knee Tuck
3
12 reps
RPE 8
9
Decline Sit Up (Weighted)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
9 reps
11 reps
13 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Face Pull
3
21-22 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
11-12 reps
RPE 8.5
4
Hip Thrust (Barbell)
2
15-18 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
1
1
9 reps
11 reps
13 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
12-13 reps
RPE 8.5
7
Hanging Leg Raise
3
13-14 reps
RPE 8.5
8
Stability Ball Knee Tuck
3
14 reps
RPE 8.5
9
Decline Sit Up (Weighted)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
14 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Face Pull
3
23-25 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
2
13-15 reps
RPE 9.5
4
Hip Thrust (Barbell)
2
18-20 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
12 reps
14 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
14-15 reps
RPE 9.5
7
Hanging Leg Raise
3
15-16 reps
RPE 9.5
8
Stability Ball Knee Tuck
3
16 reps
RPE 9.5
9
Decline Sit Up (Weighted)
3
20 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
+5 lbs
+5 lbs
+5 lbs
2
Face Pull
3
15-20 reps
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
+5 lbs
4
Hip Thrust (Barbell)
2
12-15 reps
+10 lbs
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
+5 lbs
7
Hanging Leg Raise
3
10-12 reps
RPE 8
8
Stability Ball Knee Tuck
3
12 reps
RPE 8
9
Decline Sit Up (Weighted)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
2
Face Pull
3
18-22 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 8.5
4
Hip Thrust (Barbell)
2
15-18 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
12 reps
14 reps
RPE 8.5
RPE 8.5
RPE 8.5
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 8.5
7
Hanging Leg Raise
3
12-15 reps
RPE 9
8
Stability Ball Knee Tuck
3
15 reps
RPE 9
9
Decline Sit Up (Weighted)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
11 reps
13 reps
15 reps
RPE 9
RPE 9
RPE 9
2
Face Pull
3
22-24 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
12-14 reps
RPE 9
4
Hip Thrust (Barbell)
2
18-20 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
11 reps
13 reps
15 reps
RPE 9
RPE 9
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
15-16 reps
RPE 9
7
Hanging Leg Raise
3
15-18 reps
RPE 9
8
Stability Ball Knee Tuck
3
18 reps
RPE 9
9
Decline Sit Up (Weighted)
3
20 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
12 reps
14 reps
16 reps
RPE 10
RPE 10
RPE 10
2
Face Pull
3
25-28 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
15-18 reps
RPE 10
4
Hip Thrust (Barbell)
2
20-22 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
12 reps
14 reps
16 reps
RPE 10
RPE 10
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
17-18 reps
RPE 10
7
Hanging Leg Raise
3
18-20 reps
RPE 10
8
Stability Ball Knee Tuck
3
20 reps
RPE 10
9
Decline Sit Up (Weighted)
3
22 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
12 reps
14 reps
+5 lbs
+5 lbs
+5 lbs
2
Face Pull
3
18-22 reps
+5 lbs
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
+5 lbs
4
Hip Thrust (Barbell)
2
15-18 reps
+10 lbs
5
Hammer Curl (Dumbbell)
1
1
1
10 reps
12 reps
14 reps
+2.5 lbs
+2.5 lbs
+2.5 lbs
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
+5 lbs
7
Hanging Leg Raise
3
12-15 reps
RPE 8.5
8
Stability Ball Knee Tuck
3
15 reps
RPE 8.5
9
Decline Sit Up (Weighted)
3
18 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Face Pull
3
12-15 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
RPE 9
4
Hip Thrust (Barbell)
2
10-12 reps
RPE 9
5
Hammer Curl (Dumbbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
6
Reverse Bicep Curl (EZ Bar)
3
8-10 reps
RPE 9
7
Hanging Leg Raise
3
10-12 reps
RPE 9
8
Stability Ball Knee Tuck
3
12 reps
RPE 9
9
Decline Sit Up (Weighted)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
7 reps
9 reps
11 reps
RPE 9.5
RPE 9.5
RPE 9.5
2
Face Pull
3
15-18 reps
RPE 9.5
3
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9.5
4
Hip Thrust (Barbell)
2
12-15 reps
RPE 9.5
5
Hammer Curl (Dumbbell)
1
1
1
7 reps
9 reps
11 reps
RPE 9.5
RPE 9.5
RPE 9.5
6
Reverse Bicep Curl (EZ Bar)
3
10-12 reps
RPE 9.5
7
Hanging Leg Raise
3
13-14 reps
RPE 9.5
8
Stability Ball Knee Tuck
3
14 reps
RPE 9.5
9
Decline Sit Up (Weighted)
3
15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
2
Face Pull
3
20-25 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
10-12 reps
RPE 10
4
Hip Thrust (Barbell)
2
15-20 reps
RPE 10
5
Hammer Curl (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 10
RPE 10
RPE 10
6
Reverse Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
7
Hanging Leg Raise
3
15-16 reps
RPE 10
8
Stability Ball Knee Tuck
3
16 reps
RPE 10
9
Decline Sit Up (Weighted)
3
20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
15-20 reps
RPE 6
2
Face Pull
3
25-30 reps
RPE 6
3
Bulgarian Split Squat (Dumbbell)
2
12-15 reps
RPE 6
4
Hip Thrust (Barbell)
2
15-20 reps
RPE 6
5
Hammer Curl (Dumbbell)
3
15-20 reps
RPE 6
6
Reverse Bicep Curl (EZ Bar)
3
15-20 reps
RPE 6
7
Hanging Leg Raise
3
10-12 reps
RPE 6
8
Stability Ball Knee Tuck
3
12 reps
RPE 6
9
Decline Sit Up (Weighted)
3
15 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8
@8
@8
2
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@8
@8
4A
Tricep Rope Push Down (Cable)
1 Set
15 Reps
@10
4B
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
AMRAP
@10
@10
@10
@10
5
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
6
Hanging Leg Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
-
-
-
7
Stability Ball Knee Tuck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
-
-
-
Day 2
1
Incline Walking
1 Set
30-45 mins
-
2
Stretching
1 Set
10 mins
-
Day 3
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
5 Reps
6 Reps
8 Reps
@8
@8
@8
2
Military Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@8
@8
3A
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
5 Reps
5 Reps
5 Reps
5 Reps
@9
@10
@10
@10
@10
3B
Stomach Vaccums
1 Set
1 Set
1 Set
0.3 mins
0.3 mins
0.3 mins
-
-
-
4
Hanging Leg Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Stability Ball Knee Tuck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 4
1
Incline Walking
1 Set
30-45 mins
-
Day 5
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
2
Face Pull
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
4
Hip Thrust (Barbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@8
5
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@8
@8
@8
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
7
Hanging Leg Raise
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
8
Stability Ball Knee Tuck
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
9
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8