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Marcuzza

by Valdemar kobborg-falch
2 athletes joined

Program Description

Marcuzza

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 15, 2024 05:03
  • Last Edited
    Jun 18, 2025 12:55

Summary

Embark on a transformative 16-week journey with the Marcuzza program, designed for those ready to elevate their strength and physique. This 5-day-a-week regimen combines bodyweight exercises, machine work, and dumbbell movements, targeting major muscle groups for balanced development. Experience the power of supersets, including pull-ups, dips, and leg presses, to maximize your training efficiency and results. With a focus on progressive overload and varied intensity, you'll build strength, endurance, and confidence in every session. Get ready to push your limits and achieve your fitness goals!
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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
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
1 reps
-
2A
Dip (Assisted)
3
8-12 reps
RPE 10
2B
Pull-Up (Assisted)
3
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
4A
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
4B
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
3
8-12 reps
RPE 9
1B
Calf Raise (Leg Press)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Chin-Up (Bodyweight)
3
1 reps
-
1B
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
2A
Chin-Up (Assisted)
3
10-15 reps
RPE 10
2B
Lateral Raise (Cable)
3
10-20 reps
RPE 10
3A
Bicep Curl (Cable)
3
10-15 reps
RPE 10
3B
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
1B
Lunge (Dumbbell)
3
10-20 reps
RPE 10
2A
Leg Curl
3
8-12 reps
RPE 10
2B
Leg Extension
3
8-12 reps
RPE 10
3
Calf Raise (Bodyweight)
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Push Up
3
AMRAP
RPE 10
1B
Seated Row (Machine)
3
10-15 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3A
Bicep Curl (Machine)
3
8-12 reps
RPE 10
3B
Shoulder Press (Machine)
3
10-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
1 Reps
-
2A
Dip (Assisted)
3 Sets
8-12 Reps
@10
2B
Pull-Up (Assisted)
3 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
4A
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4B
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1A
Leg Press
3 Sets
8-12 Reps
@9
1B
Calf Raise (Leg Press)
3 Sets
10-20 Reps
@10
2A
Leg Curl
3 Sets
8-12 Reps
@10
2B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
Day 3
1A
Chin-Up (Bodyweight)
3 Sets
1 Reps
-
1B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@10
2A
Chin-Up (Assisted)
3 Sets
10-15 Reps
@10
2B
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
3A
Bicep Curl (Cable)
3 Sets
10-15 Reps
@10
3B
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
@10
Day 4
1A
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10
1B
Lunge (Dumbbell)
3 Sets
10-20 Reps
@10
2A
Leg Curl
3 Sets
8-12 Reps
@10
2B
Leg Extension
3 Sets
8-12 Reps
@10
3
Calf Raise (Bodyweight)
3 Sets
AMRAP
@10
Day 5
1A
Push Up
3 Sets
AMRAP
@10
1B
Seated Row (Machine)
3 Sets
10-15 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3A
Bicep Curl (Machine)
3 Sets
8-12 Reps
@10
3B
Shoulder Press (Machine)
3 Sets
10-15 Reps
@10