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Full Body Of Doom

by Rambunctious M.
1 athletes joined

Program Description

Full body focused on progressive overload to get massive

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 18, 2024 08:17
  • Last Edited
    Jun 18, 2025 12:22

Summary

Unleash your inner beast with the Full Body Of Doom, a comprehensive 16-week program designed to sculpt and strengthen every muscle group. With three intense workouts per week, you'll tackle a variety of exercises, including barbell bench presses, deadlifts, and cable rows, ensuring balanced development and explosive gains. This program is perfect for those ready to elevate their training and push their limits in a full gym setting. Get ready to embrace the challenge and transform your physique!
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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)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Shoulder Press (Machine)
1
5-7 reps
RPE 10
3
Overhead Tricep Extension (Cable)
1
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
5
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
6
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
7
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
8
Deadlift (Barbell)
1
7-9 reps
RPE 10
9
Hip Adductor (Machine)
1
8-10 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Standing Calf Raise
1
7-9 reps
RPE 10
13
Plank
1
0.5-1.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
4-6 reps
RPE 10
2
Chest Fly (Cable)
1
7-9 reps
RPE 10
3
Shoulder Press (Machine)
1
5-7 reps
RPE 10
4
Bicep Curl (Cable)
1
7-9 reps
RPE 10
5
Tricep Rope Push Down (Cable)
1
7-9 reps
RPE 10
6
Lateral Raise (Dumbbell)
1
8-10 reps
RPE 10
7
Seated Wide-Grip Row (Cable)
1
7-9 reps
RPE 10
8
Lat Pulldown (Close Grip)
1
7-9 reps
RPE 10
9
Pull-Up (Bodyweight)
1
7-9 reps
RPE 10
10
Squat (Barbell)
1
5-7 reps
RPE 10
11
Leg Extension
1
6-10 reps
RPE 10
12
Deadlift (Barbell)
1
7-9 reps
RPE 10
13
Hip Adductor (Machine)
1
8-10 reps
RPE 10
14
Standing Calf Raise
1
7-9 reps
RPE 10
15
Plank
1
0.5-1.5 mins
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
4-6 Reps
@10
2
Shoulder Press (Machine)
1 Set
5-7 Reps
@10
3
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
@10
5
Seated Wide-Grip Row (Cable)
1 Set
7-9 Reps
@10
6
Lat Pulldown (Close Grip)
1 Set
7-9 Reps
@10
7
Pull-Up (Bodyweight)
1 Set
7-9 Reps
@10
8
Deadlift (Barbell)
1 Set
7-9 Reps
@10
9
Hip Adductor (Machine)
1 Set
8-10 Reps
@10
10
Squat (Barbell)
1 Set
5-7 Reps
@10
11
Leg Extension
1 Set
6-10 Reps
@10
12
Standing Calf Raise
1 Set
7-9 Reps
@10
13
Plank
1 Set
0.5-1.5 mins
@10
Day 2
1
Incline Bench Press (Barbell)
1 Set
4-6 Reps
@10
2
Chest Fly (Cable)
1 Set
7-9 Reps
@10
3
Shoulder Press (Machine)
1 Set
5-7 Reps
@10
4
Bicep Curl (Cable)
1 Set
7-9 Reps
@10
5
Tricep Rope Push Down (Cable)
1 Set
7-9 Reps
@10
6
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
@10
7
Seated Wide-Grip Row (Cable)
1 Set
7-9 Reps
@10
8
Lat Pulldown (Close Grip)
1 Set
7-9 Reps
@10
9
Pull-Up (Bodyweight)
1 Set
7-9 Reps
@10
10
Squat (Barbell)
1 Set
5-7 Reps
@10
11
Leg Extension
1 Set
6-10 Reps
@10
12
Deadlift (Barbell)
1 Set
7-9 Reps
@10
13
Hip Adductor (Machine)
1 Set
8-10 Reps
@10
14
Standing Calf Raise
1 Set
7-9 Reps
@10
15
Plank
1 Set
0.5-1.5 mins
@10
Day 3
1
Bench Press (Barbell)
1 Set
4-6 Reps
@10
2
Shoulder Press (Machine)
1 Set
5-7 Reps
@10
3
Overhead Tricep Extension (Cable)
1 Set
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
1 Set
8-10 Reps
@10
5
Seated Wide-Grip Row (Cable)
1 Set
7-9 Reps
@10
6
Lat Pulldown (Close Grip)
1 Set
7-9 Reps
@10
7
Pull-Up (Bodyweight)
1 Set
7-9 Reps
@10
8
Deadlift (Barbell)
1 Set
7-9 Reps
@10
9
Hip Adductor (Machine)
1 Set
8-10 Reps
@10
10
Squat (Barbell)
1 Set
5-7 Reps
@10
11
Leg Extension
1 Set
6-10 Reps
@10
12
Standing Calf Raise
1 Set
7-9 Reps
@10
13
Plank
1 Set
0.5-1.5 mins
@10