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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!
Muscle Engagement
Front
Back
MuscleSet
Lats
13%
Middle Delts
12.1%
Upper Back
11.2%
Biceps
11.2%
Triceps
10.8%
Front Delts
10.3%
Hamstrings
7.2%
Quadriceps
6.7%
Chest
5.8%
Calves
4.5%
Glutes
2.7%
Rear Delts
1.8%
Forearms
1.8%
Abductors
0.4%
Adductors
0.4%
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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