Program Description
Gains gains gains
Program Overview
- LevelNovice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedAug 04, 2024 01:27
- Last EditedDec 17, 2024 02:55
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 8
2
Incline Chest Press (Machine)
3
10 reps
RPE 10
3
Bench Press (Barbell)
3
10 reps
RPE 10
4
Cable Crossover
3
10 reps
RPE 10
5
Chest Fly (Cable)
3
10 reps
RPE 10
6
Seated Dip (Machine)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
500m Row
2
10 mins
RPE 10
2
Light Jog
2
5 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 10
2
Hammer Curl
3
10 reps
RPE 10
3
Tricep Pushdown (Cable)
3
10 reps
RPE 10
4
Bicep Curl (Cable)
3
10 reps
RPE 10
5
Tricep Extension (Cable)
3
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Extension
3
12 reps
RPE 10
3
Standing Calf Raise
3
12 reps
RPE 10
4
Leg Press
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
RPE 10
2
Leg Press
3
12 reps
RPE 10
3
Leg Extension
3
12 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)3 Sets
10 Reps
@8
2
Incline Chest Press (Machine)3 Sets
10 Reps
@10
3
Bench Press (Barbell)3 Sets
10 Reps
@10
4
Cable Crossover3 Sets
10 Reps
@10
5
Chest Fly (Cable)3 Sets
10 Reps
@10
6
Seated Dip (Machine)3 Sets
10 Reps
@10
Day 2
1
500m Row2 Sets
10 mins
@10
2
Light Jog2 Sets
5 mins
-
Day 3
1
Wrist Curls3 Sets
10 Reps
@10
2
Hammer Curl3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)3 Sets
10 Reps
@10
4
Bicep Curl (Cable)3 Sets
10 Reps
@10
5
Tricep Extension (Cable)3 Sets
10 Reps
@10
Day 4
1
Chest Press (Machine)3 Sets
10 Reps
@8
2
Incline Chest Press (Machine)3 Sets
10 Reps
@10
3
Bench Press (Barbell)3 Sets
10 Reps
@10
4
Cable Crossover3 Sets
10 Reps
@10
5
Chest Fly (Cable)3 Sets
10 Reps
@10
6
Seated Dip (Machine)3 Sets
10 Reps
@10
Day 5
1
500m Row2 Sets
10 mins
@10
2
Light Jog2 Sets
5 mins
-
Day 6
1
Wrist Curls3 Sets
10 Reps
@10
2
Hammer Curl3 Sets
10 Reps
@10
3
Tricep Pushdown (Cable)3 Sets
10 Reps
@10
4
Bicep Curl (Cable)3 Sets
10 Reps
@10
5
Tricep Extension (Cable)3 Sets
10 Reps
@10
Day 7
1
Leg Curl3 Sets
12 Reps
@10
2
Leg Extension3 Sets
12 Reps
@10
3
Standing Calf Raise3 Sets
12 Reps
@10
4
Leg Press3 Sets
12 Reps
@10