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BoostcampPNG

🗿 Supersets V-Shape 🗿

by Andea En Word

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
    Nov 02, 2025 07:03
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
14.6%
Front Delts
12.1%
Upper Back
9.7%
Lats
9.2%
Biceps
9.2%
Triceps
7.8%
Abs
7.8%
Calves
7.3%
Quadriceps
4.9%
Hamstrings
4.9%
Lower Back
3.9%
Glutes
3.9%
Chest
2.4%
Forearms
1.5%
Rear Delts
1%
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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
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