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BoostcampPNG

The Complete 5

by Bhavin S.

Program Description

The Complete 5 5 days, full-body, strength + fat-loss program using all major gym equipment. Each day includes a Big Movement, an Accessory, and a Core exercise with 1-minute cardio bursts after every set. Build muscle, burn fat, and get stronger, all in ~45–50 minutes per session.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2026 08:59
  • Last Edited
    Feb 11, 2026 09:11
Muscle Engagement
Front
Back
MuscleSet
Abs
11.4%
Upper Back
10%
Quadriceps
9.6%
Triceps
8.7%
Front Delts
7.4%
Glutes
7%
Hamstrings
7%
Chest
6.1%
Lats
6.1%
Biceps
5.7%
Cardio
4.4%
Middle Delts
3.9%
Calves
2.6%
Rear Delts
2.6%
Stretching
2.6%
Adductors
1.7%
Lower Back
1.7%
Forearms
1.3%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Abs Crunch (Weighted)
3
15-20 reps
RPE 8
4
Treadmill
1
20 mins
RPE 2
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Standing Calf Raise
3
15-20 reps
RPE 8
4
Plank
3
1 mins
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
3
Leg Extension
3
10-12 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Barbell)
4
8-10 reps
RPE 8
2
Face Pull
3
12-15 reps
RPE 8
3
Farmer Carry
3
40 reps
RPE 8
4
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 8
3
Overhead Tricep Extension (Dumbbell)
3
10-12 reps
RPE 8
4
Dead Bug
3
12 reps
RPE 8
5
Treadmill
1
20 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Abs Crunch (Weighted)
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
4
Treadmill
1 Set
20 mins
@2
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Standing Calf Raise
1 Set
1 Set
1 Set
15-20 Reps
15-20 Reps
15-20 Reps
@8
@8
@8
4
Plank
1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
@8
@8
@8
5
Treadmill
1 Set
20 mins
@8
Day 3
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Treadmill
1 Set
20 mins
@8
Day 4
1
Standing Shoulder Press (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
@8
2
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
3
Farmer Carry
1 Set
1 Set
1 Set
40 Reps
40 Reps
40 Reps
@8
@8
@8
4
Treadmill
1 Set
20 mins
@8
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
2
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
3
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Dead Bug
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
5
Treadmill
1 Set
20 mins
@8