logo
BoostcampPNG

Full body training

by Uros M.
5.0
(1 rating)

Program Description

This workout is divided into 6 different days (LEGS 1, PUSH 1, PULL 1, LEGS 2, PUSH 2, PULL 2) and is designed to develop strength, hypertrophy (muscle growth) and functional fitness

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 16, 2025 09:06
  • Last Edited
    Jun 18, 2025 09:25

Summary

Transform your physique with this comprehensive 16-week full body training program, designed for six days a week of intense workouts. Each session targets major muscle groups through a mix of compound and isolation exercises, ensuring balanced development and strength gains. You'll engage in movements like barbell squats, bench presses, and deadlifts, while also incorporating core and accessory work to enhance overall performance. Get ready to push your limits and achieve your fitness goals with a structured plan that keeps you motivated and on track!
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
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
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4 reps
RPE 8.5
2
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
3
Single Leg Press
3
15 reps
RPE 8
4
Leg Extension
3
10 reps
RPE 7.5
5
Lying Leg Curl
3
10 reps
RPE 6.5
6
Standing Calf Raise
3
10 reps
RPE 7
7
Decline Crunch (Weighted)
2
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 6.5
2
Shoulder Press (Machine)
3
12 reps
RPE 6.5
3
Dip (Bodyweight)
3
10 reps
RPE 7.5
4
Skull Crusher (Dumbbell)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
13 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6 reps
RPE 9.5
2
Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
10 reps
RPE 8
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
3
4 reps
RPE 10
2
Goblet Squat
3
10 reps
RPE 9
3
Single Leg Hip Thrust
2
10 reps
RPE 10
4
Nordic Curl
2
5 reps
RPE 10
5
Back Extension
2
15 reps
RPE 10
6
Single Leg Calf Raise
3
8 reps
RPE 9
7
Wall Sit
1
3 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4 reps
RPE 9
2
Bench Press (Close Grip)
3
10 reps
RPE 10
3
Pec Deck (Machine)
3
12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
10 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
21 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Seated Row (Machine)
3
10 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Shrug (Dumbbell)
3
15 reps
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 10
6
Wrist Curls
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
4 Reps
@8.5
2
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
3
Single Leg Press
3 Sets
15 Reps
@8
4
Leg Extension
3 Sets
10 Reps
@7.5
5
Lying Leg Curl
3 Sets
10 Reps
@6.5
6
Standing Calf Raise
3 Sets
10 Reps
@7
7
Decline Crunch (Weighted)
2 Sets
10 Reps
@6
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@6.5
2
Shoulder Press (Machine)
3 Sets
12 Reps
@6.5
3
Dip (Bodyweight)
3 Sets
10 Reps
@7.5
4
Skull Crusher (Dumbbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Cable)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
13 Reps
@8
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6 Reps
@9.5
2
Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
10 Reps
@8
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9.5
Day 4
1
Clean Deadlift
3 Sets
4 Reps
@10
2
Goblet Squat
3 Sets
10 Reps
@9
3
Single Leg Hip Thrust
2 Sets
10 Reps
@10
4
Nordic Curl
2 Sets
5 Reps
@10
5
Back Extension
2 Sets
15 Reps
@10
6
Single Leg Calf Raise
3 Sets
8 Reps
@9
7
Wall Sit
1 Set
3 Reps
@9.5
Day 5
1
Overhead Press (Barbell)
4 Sets
4 Reps
@9
2
Bench Press (Close Grip)
3 Sets
10 Reps
@10
3
Pec Deck (Machine)
3 Sets
12 Reps
@9
4
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
21 Reps
@9
Day 6
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Seated Row (Machine)
3 Sets
10 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Shrug (Dumbbell)
3 Sets
15 Reps
@8
5
Rear Delt Fly (Dumbbell)
2 Sets
15 Reps
@10
6
Wrist Curls
3 Sets
10 Reps
-