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BoostcampPNG

Btb full body

by Derek M.

Program Description

For beginners or novices with gym experience but minimal results due to workout structure.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 08, 2025 02:54
  • Last Edited
    Jun 08, 2025 03:14
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-7 reps
RPE 8
2
Chin-Up (Assisted)
3
5-7 reps
RPE 8
3A
Bench Press (Dumbbell)
3
5-7 reps
RPE 8
3B
Romanian Deadlift (Dumbbell)
3
8-10 reps
-
4A
Face Pull
3
8-10 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-10 reps
-
5
Cable Crunch
3
8-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
5-7 reps
-
2
Incline Bench Press (Dumbbell)
3
5-7 reps
-
3
Single Arm Row (Dumbbell)
3
5-7 reps
-
4
Leg Curl
3
5-7 reps
-
5A
Lateral Raise (Cable)
3
8-10 reps
-
5B
Face Away Cable Curl
3
5-7 reps
-
Week 1
1 / 18 Weeks
Day 2
1
Leg Press
3 Sets
5-7 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
5-7 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
5-7 Reps
-
4
Leg Curl
3 Sets
5-7 Reps
-
5A
Lateral Raise (Cable)
3 Sets
8-10 Reps
-
5B
Face Away Cable Curl
3 Sets
5-7 Reps
-
Day 1
1
Squat (Barbell)
3 Sets
5-7 Reps
@8
2
Chin-Up (Assisted)
3 Sets
5-7 Reps
@8
3A
Bench Press (Dumbbell)
3 Sets
5-7 Reps
@8
3B
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
4A
Face Pull
3 Sets
8-10 Reps
-
4B
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
-
5
Cable Crunch
3 Sets
8-10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-7 Reps
@8
2
Chin-Up (Assisted)
3 Sets
5-7 Reps
@8
3A
Bench Press (Dumbbell)
3 Sets
5-7 Reps
@8
3B
Romanian Deadlift (Dumbbell)
3 Sets
8-10 Reps
-
4A
Face Pull
3 Sets
8-10 Reps
-
4B
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
-
5
Cable Crunch
3 Sets
8-10 Reps
-