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BoostcampPNG

🗿 Supersets V-Shape 🗿

by Andea En Word
5.0
(1 rating)

Program Description

This program focuses on efficient jumpsets that target major muscle groups while keeping your workouts concise and effective. Expect a balanced mix of strength training and core work, ensuring you build muscle and improve your overall fitness. With a structured approach, you'll stay motivated and see results without the clutter of unnecessary exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 02, 2025 06:20
  • Last Edited
    Feb 05, 2026 10:52

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.8%
Front Delts
12.8%
Triceps
10.7%
Upper Back
10.2%
Biceps
9.6%
Lats
8.5%
Calves
6.4%
Abs
6.4%
Quadriceps
4.3%
Hamstrings
4.3%
Glutes
3.8%
Forearms
3.2%
Lower Back
2.8%
Rear Delts
2.1%
Chest
2.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Calf Raise (Machine)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3A
Pull-Up (Bodyweight)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
3B
Hanging Leg Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4A
Lying Side Lateral Raise
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Overhead Extension (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4C
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Single Leg Calf Raise (Weighted)
3
15 reps
RPE 10
1B
Shoulder Press (Plate Loaded)
1
2
8 reps
8 reps
RPE 9
RPE 10
2A
Pulley
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2B
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
3A
Chest Press (Machine)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4A
Romanian Deadlift to Row (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4B
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift to Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2A
Chest Supported Row (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
3A
Seated Overhead Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
3B
Seated Dumbbell Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4A
Reverse Nordic Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9
RPE 10
4B
Upright Row (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Week 1
1 / 13 Weeks
Day 1
1A
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
1B
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2
Calf Raise (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
3A
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
3B
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4A
Lying Side Lateral Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4B
Overhead Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4C
Reverse Nordic Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
Day 3
1
Romanian Deadlift to Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2A
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
2B
Single Leg Calf Raise (Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
3A
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
3B
Seated Dumbbell Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4A
Reverse Nordic Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9
@10
4B
Upright Row (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 2
1A
Single Leg Calf Raise (Weighted)
3 Sets
15 Reps
@10
1B
Shoulder Press (Plate Loaded)
1 Set
2 Sets
8 Reps
8 Reps
@9
@10
2A
Pulley
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2B
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3A
Chest Press (Machine)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@8
@9
@10
3B
Incline Curl (Dumbbell)
3 Sets
12 Reps
@10
4A
Romanian Deadlift to Row (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4B
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@10