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25 winter arc

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Program Description

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Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 05, 2025 07:14
  • Last Edited
    Nov 05, 2025 08:55
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Hamstrings
9%
Chest
8.7%
Front Delts
8.7%
Lats
8.6%
Quadriceps
8.6%
Upper Back
7.5%
Glutes
7.2%
Middle Delts
6.4%
Biceps
6.4%
Abs
5.5%
Rear Delts
4.3%
Lower Back
3.2%
Adductors
1.5%
Forearms
1%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
8 reps
RPE 7
2
Leg Press (45 Degrees)
3
12 reps
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Leg Press (45 Degrees)
2
12 reps
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 8
5
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
8 reps
RPE 7
RPE 7
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
6 reps
RPE 8
RPE 8
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
1
4 reps
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
1
4 reps
RPE 7
RPE 7
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 8
5
Hanging Leg Raise
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
3
12 reps
RPE 8
4
Leg Extension
3
12 reps
RPE 8
5
Hanging Leg Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Leg Press (45 Degrees)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Leg Curl
2
12 reps
RPE 8
4
Hip Thrust (Machine)
2
8 reps
RPE 8
5
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Overhead Press (Barbell)
3
8 reps
RPE 8
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
2
12 reps
RPE 7
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
RPE 7
-
2
Overhead Press (Barbell)
3
1
8 reps
RPE 7
-
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
6 reps
RPE 8
-
2
Overhead Press (Barbell)
3
1
6 reps
RPE 8
-
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
4 reps
RPE 9
-
2
Overhead Press (Barbell)
3
1
4 reps
RPE 9
-
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
8 reps
RPE 7
-
2
Overhead Press (Barbell)
2
1
8 reps
RPE 7
-
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
3
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Overhead Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Skull Crusher (Barbell)
2
12 reps
RPE 8
4
Incline Bench Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Rear Delt Fly (Dumbbell)
2
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Seated Row (Machine)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Seated Row (Machine)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
RPE 8
2
Bent Over Row (Barbell)
3
8 reps
RPE 8
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Lat Pulldown
3
12 reps
RPE 7
5
Seated Row (Machine)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 8
2
Bent Over Row (Barbell)
2
8 reps
RPE 8
3
Back Extension (Weighted)
2
10 reps
RPE 7
4
Lat Pulldown
2
12 reps
RPE 7
5
Seated Row (Machine)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
8 reps
RPE 7
-
2
Bent Over Row (Barbell)
3
1
8 reps
RPE 7
-
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Machine)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
6 reps
RPE 8
-
2
Bent Over Row (Barbell)
3
1
6 reps
RPE 8
-
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Machine)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
4 reps
RPE 9
-
2
Bent Over Row (Barbell)
3
1
4 reps
RPE 9
-
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Machine)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
1
8 reps
RPE 7
-
2
Bent Over Row (Barbell)
2
1
8 reps
RPE 7
-
3
Back Extension (Weighted)
2
10 reps
RPE 7
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Machine)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Machine)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Machine)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Back Extension (Weighted)
3
10 reps
RPE 7
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Machine)
3
12 reps
RPE 8
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Hanging Leg Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deficit Deadlift (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
2
Bent Over Row (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 9
RPE 9
RPE 9
3
Back Extension (Weighted)
2
10 reps
RPE 7
4
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
5
Seated Row (Machine)
2
12 reps
RPE 8
6
Incline Curl (Dumbbell)
2
12 reps
RPE 7
7
Hanging Leg Raise
2
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
12 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
12 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Single Arm Row (Cable)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
12 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
2
12 reps
RPE 7
3
Dip (Assisted)
2
12 reps
RPE 7
4
Straight Arm Pulldown
2
15 reps
RPE 7
5
Single Arm Row (Cable)
2
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
12 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
12 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Single Arm Row (Cable)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
12 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
2
12 reps
RPE 7
3
Dip (Assisted)
2
12 reps
RPE 7
4
Straight Arm Pulldown
2
15 reps
RPE 7
5
Single Arm Row (Cable)
2
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
12 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
12 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
Single Arm Row (Cable)
3
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
3
12 reps
RPE 7
3
Dip (Assisted)
3
12 reps
RPE 7
4
Straight Arm Pulldown
3
15 reps
RPE 7
5
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
12 reps
RPE 7
2
Behind-the-Neck Press (Barbell)
2
12 reps
RPE 7
3
Dip (Assisted)
2
12 reps
RPE 7
4
Straight Arm Pulldown
2
15 reps
RPE 7
5
Single Arm Row (Cable)
2
12 reps
RPE 7
6
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
Bench Press (Barbell)
3
5 reps
RPE 6
3
JM Press
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 6
2
JM Press
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 6
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
RPE 6
2
JM Press
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
RPE 6
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
RPE 6
2
Bench Press (Barbell)
2
5 reps
RPE 6
3
JM Press
2
10 reps
RPE 8
4
Deadlift (Barbell)
2
5 reps
RPE 6
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Seated Hamstring Curl
2
12 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
JM Press
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
JM Press
3
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
5 reps
-
2
JM Press
3
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
3
5 reps
-
4
Seated Hamstring Curl
3
12 reps
-
5
Pull-Up (Bodyweight)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5 reps
-
2
Bench Press (Barbell)
2
5 reps
-
3
JM Press
2
10 reps
RPE 8
4
Sumo Deadlift (Barbell)
2
5 reps
-
5
Pull-Up (Bodyweight)
2
8 reps
-
6
Seated Hamstring Curl
2
12 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
JM Press
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
Bench Press (Barbell)
3
5 reps
-
3
JM Press
3
10 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
3
5 reps
-
2
JM Press
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
5 reps
-
4
Pull-Up (Bodyweight)
3
8 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
5 reps
-
2
JM Press
2
10 reps
RPE 8
3
Sumo Deadlift (Barbell)
2
5 reps
-
4
Pull-Up (Bodyweight)
2
8 reps
-
5
Bench Press (Barbell)
2
5 reps
-
6
Seated Hamstring Curl
2
12 reps
-
7
Incline Curl (Dumbbell)
2
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7
@7
@7
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
3
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 3
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@8
@8
@8
@8
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
3
Back Extension (Weighted)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@7
@7
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
5
Seated Row (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
2
Behind-the-Neck Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
3
Dip (Assisted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7
4
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
5
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
6
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7
@7
Day 5
1
Squat (Low Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@6
@6
3
JM Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7
@7