logo
BoostcampPNG

My Workout

by Jimy D.

Program Description

Shred

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 27, 2025 12:41
  • Last Edited
    Jun 18, 2025 11:20

Summary

Transform your physique with "My Workout," a comprehensive 6-week program designed to maximize your strength and endurance. Committing to six days a week, you'll engage in targeted sessions focusing on key muscle groups, including Back and Biceps, Chest and Triceps, and more. Each workout combines cardio and resistance training, ensuring a balanced approach to fitness. With a variety of exercises and techniques like supersets and drop sets, this program will challenge you to push your limits and achieve your fitness goals. Get ready to elevate your training and see real results!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Wide Grip Lat Pulldown
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 7
RPE 8
RPE 8.5
RPE 9
3
T-Bar Row
2
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
4A
Single Arm Row (Dumbbell)
1
1
1
1
12 reps
12 reps
12 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4B
Lat Pulldown (Close Grip)
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 8
5B
Back Extension
2
2
12 reps
10 reps
RPE 8
RPE 8
6
Bicep Curl (Barbell)
2
1
10 reps
12 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
15-25 mins
RPE 6
2
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4A
Decline Bench Press (Barbell)
1
1
2
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4B
Pec Fly (Dumbbell)
1
2
1
14 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
5A
Pec Deck (Machine)
1
3
12 reps
10 reps
RPE 7
RPE 7
5B
Dumbbell Push Up
4
AMRAP
RPE 10
6A
Skull Crusher (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
6B
Tricep Rope Push Down (Cable)
4
10 reps
RPE 8
7
Dip (Assisted)
4
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Stretching
1
10 mins
RPE 6
1B
Cardio
1
10 mins
RPE 6
2
Squat (Barbell)
1
3
12 reps
10 reps
RPE 6
RPE 7
3
Lunge (Dumbbell)
4
20 reps
RPE 7
4A
Leg Press
1
1
1
1
12 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4B
Calf Raise (Leg Press)
4
10 reps
RPE 8
5A
Leg Extension
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5B
Lying Leg Curl
1
1
1
1
14 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
6A
Seated Hamstring Curl
3
1
12 reps
10 reps
RPE 8
RPE 8
6B
Seated Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 8
7
Cardio (LISS)
1
10 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15-25 mins
RPE 6
2
Military Press (Barbell)
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3A
Seated Shoulder Press (Dumbbell)
1
1
1
1
14 reps
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3B
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 7
RPE 8
4A
Upright Row (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4B
Shrug (Dumbbell)
2
1
1
14 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5A
Rear Delt Fly (Dumbbell)
4
10 reps
RPE 8
5B
Shrug (Barbell)
3
1
12 reps
10 reps
RPE 8
RPE 8
6
Front Raise
4
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Preacher Curl (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
1B
Hammer Curl
1
3
12 reps
10 reps
RPE 8
RPE 8
2A
Concentration Curl
1
1
1
1
12 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2B
Overhead Tricep Extension (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3A
Incline Curl (Dumbbell)
2
2
14 reps
12 reps
RPE 8
RPE 8
3B
Tricep Extension (Barbell)
2
2
12 reps
10 reps
RPE 8
RPE 8
4A
Bicep Curl (Cable)
1
1
2
14 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4B
Tricep Kickback
1
3
12 reps
10 reps
RPE 8
RPE 8
5A
Alternating Dumbbell Curl
1
AMRAP
RPE 10
5B
Dip (Assisted)
1
AMRAP
RPE 10
6
500m Row
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
25-35 mins
RPE 8
2
Abs Crunch (Bodyweight)
4
15 reps
-
3
Mountain Climber
4
15 reps
-
4
Abs Crunch (Bodyweight)
4
15 reps
-
5
Plank
4
1 mins
-
Week 1
1 / 6 Weeks
Day 1
1
Cardio (LISS)
1 Set
15-25 mins
@6
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@7
@8
@8.5
@9
3
T-Bar Row
2 Sets
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
4A
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
10 Reps
@8
@8.5
@9
@9.5
4B
Lat Pulldown (Close Grip)
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
5A
Seated Wide-Grip Row (Cable)
4 Sets
12 Reps
@8
5B
Back Extension
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
6
Bicep Curl (Barbell)
2 Sets
1 Set
10 Reps
12 Reps
@8
@8
Day 2
1
Cardio (LISS)
1 Set
15-25 mins
@6
2
Bench Press (Barbell)
1 Set
3 Sets
10 Reps
10 Reps
@7
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
4A
Decline Bench Press (Barbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
10 Reps
@7
@7.5
@8
4B
Pec Fly (Dumbbell)
1 Set
2 Sets
1 Set
14 Reps
12 Reps
10 Reps
@7
@7
@7
5A
Pec Deck (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@7
@7
5B
Dumbbell Push Up
4 Sets
AMRAP
@10
6A
Skull Crusher (Dumbbell)
1 Set
1 Set
2 Sets
14 Reps
12 Reps
10 Reps
@8
@8
@8
6B
Tricep Rope Push Down (Cable)
4 Sets
10 Reps
@8
7
Dip (Assisted)
4 Sets
AMRAP
@10
Day 3
1A
Stretching
1 Set
10 mins
@6
1B
Cardio
1 Set
10 mins
@6
2
Squat (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@6
@7
3
Lunge (Dumbbell)
4 Sets
20 Reps
@7
4A
Leg Press
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@8
@9
4B
Calf Raise (Leg Press)
4 Sets
10 Reps
@8
5A
Leg Extension
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@9
5B
Lying Leg Curl
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@9
6A
Seated Hamstring Curl
3 Sets
1 Set
12 Reps
10 Reps
@8
@8
6B
Seated Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
7
Cardio (LISS)
1 Set
10 mins
@7
Day 4
1
Cardio
1 Set
15-25 mins
@6
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
@9
3A
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
12 Reps
10 Reps
@7
@7.5
@8
@9
3B
Lateral Raise (Dumbbell)
1 Set
3 Sets
14 Reps
12 Reps
@7
@8
4A
Upright Row (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
4B
Shrug (Dumbbell)
2 Sets
1 Set
1 Set
14 Reps
12 Reps
10 Reps
@8
@9
@9
5A
Rear Delt Fly (Dumbbell)
4 Sets
10 Reps
@8
5B
Shrug (Barbell)
3 Sets
1 Set
12 Reps
10 Reps
@8
@8
6
Front Raise
4 Sets
12 Reps
@7
Day 5
1A
Preacher Curl (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
1B
Hammer Curl
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
2A
Concentration Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8.5
2B
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@7
@7.5
@8
@8.5
3A
Incline Curl (Dumbbell)
2 Sets
2 Sets
14 Reps
12 Reps
@8
@8
3B
Tricep Extension (Barbell)
2 Sets
2 Sets
12 Reps
10 Reps
@8
@8
4A
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
14 Reps
12 Reps
10 Reps
@8
@8
@8
4B
Tricep Kickback
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
5A
Alternating Dumbbell Curl
1 Set
AMRAP
@10
5B
Dip (Assisted)
1 Set
AMRAP
@10
6
500m Row
1 Set
AMRAP
-
Day 6
1
Cardio
1 Set
25-35 mins
@8
2
Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
3
Mountain Climber
4 Sets
15 Reps
-
4
Abs Crunch (Bodyweight)
4 Sets
15 Reps
-
5
Plank
4 Sets
1 mins
-