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BoostcampPNG

Sagas Super Träningsprogram

by VileloveSaga
1 athletes joined

Program Description

Den här super träningsregimen är skapad för att maximera dina gains samt göra dig starkast i världen. Det är viktigt att du kör all out när du kör 3 gånger. ----------------------------------------------------- Fortsätt öka vikten varje vecka. T.ex. ifall du kör 8x4 första veckan på 20kg i bänk ska du köra 20kg tills du kan köra 12x4 och sen ökar du till en vikt där du kan köra 8 reps igen. Gör så på dom flesta övningarna. Ökningen behöver inte vara stor men ska vara minst 0.5kg. ------------------------------------------------------ När det gäller supersets så kör med hög intensivitet. Abs kan supersettas med det flesta.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 18, 2024 01:39
  • Last Edited
    Jan 13, 2025 08:38

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
Lats
12.4%
Chest
11.7%
Upper Back
11%
Triceps
9.9%
Front Delts
9.5%
Biceps
8.3%
Abs
8.1%
Middle Delts
6.9%
Hamstrings
5.9%
Glutes
5.3%
Quadriceps
4.8%
Calves
4.5%
Abductors
0.9%
Rear Delts
0.7%
Forearms
0.1%
Lower Back
0.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10-12 reps
RPE 9
2
Seated Hamstring Curl
3
8-12 reps
RPE 10
3
Standing Calf Raise
3
10-15 reps
RPE 9.5
4
Hip Thrust (Barbell)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 8.5
RPE 9.5
RPE 10
5
Sit Up
3
10-15 reps
-
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
7
Leg Extension
1
2
10-15 reps
10-15 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Seated Hamstring Curl
2
8-12 reps
RPE 10
3
Glute Kickback
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
4
Standing Calf Raise
3
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
5
Hanging Leg Raise
3
10-12 reps
RPE 10
6
Lateral Raise (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Bicep Curl (Cable)
1
1
1
10-15 reps
10-15 reps
10-15 reps
-
RPE 9
RPE 10
5B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
1
8-12 reps
8-12 reps
RPE 8.5
RPE 10
2
Lat Pulldown (Close Grip)
2
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Seated Row (Cable)
3
6-10 reps
RPE 10
5A
Seated Shoulder Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5B
Bayesian Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
4
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
2
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
5-10 reps
5-10 reps
5-10 reps
RPE 9.5
RPE 9
RPE 10
2
Incline Bench Press (Smith Machine)
2
8-12 reps
RPE 10
3
Chest Fly (Cable)
2
1
1
10-15 reps
10-15 reps
10-5 reps
RPE 9
RPE 10
-
4A
Tricep Pushdown (Cable)
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
4B
Hammer Curl
2
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
5
Decline Crunch
4
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Lat Pulldown
3 Sets
1 Set
8-12 Reps
8-12 Reps
@8.5
@10
2
Lat Pulldown (Close Grip)
2 Sets
6-10 Reps
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Seated Row (Cable)
3 Sets
6-10 Reps
@10
5A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
@9
@10
5B
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@8.5
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
@9.5
@9
@10
2
Incline Bench Press (Smith Machine)
4 Sets
8-12 Reps
@10
3
Chest Fly (Cable)
2 Sets
1 Set
1 Set
10-15 Reps
10-15 Reps
10-5 Reps
@9
@10
-
4A
Tricep Pushdown (Cable)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
4B
Hammer Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
5
Decline Crunch
4 Sets
10-12 Reps
@10
Day 1
1
Leg Press
3 Sets
10-12 Reps
@9
2
Seated Hamstring Curl
3 Sets
8-12 Reps
@10
3
Standing Calf Raise
3 Sets
10-15 Reps
@9.5
4
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8.5
@9.5
@10
5
Sit Up
3 Sets
10-15 Reps
-
6
Lateral Raise (Dumbbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9.5
@10
7
Leg Extension
1 Set
2 Sets
10-15 Reps
10-15 Reps
@9.5
@10