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Fat lose ( Strength focused)

by lijo P.

Program Description

**Fat Loss (Strength Focused)** is a comprehensive 12-week program designed to help you shed fat while building strength through a structured bodybuilding approach. With 60-minute workouts scheduled six days a week, you'll engage in a variety of exercises targeting all major muscle groups, utilizing a full gym setup. This intermediate-level program emphasizes compound movements and isolation exercises to maximize your results and keep you motivated throughout your journey. Get ready to transform your physique and boost your strength!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 08, 2025 02:08
  • Last Edited
    Dec 09, 2025 03:37
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Upper Back
10.8%
Hamstrings
8.9%
Front Delts
8.9%
Biceps
8.5%
Middle Delts
7.1%
Quadriceps
6.7%
Glutes
6.7%
Lats
6.7%
Chest
5.9%
Calves
4.5%
Rear Delts
3.7%
Forearms
3.5%
Lower Back
2.2%
Abs
2.2%
Adductors
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Seated Calf Raise
3
15 reps
RPE 8.5
3
Lying Leg Curl
3
12 reps
RPE 8
4
Behind The Body Lateral Raise
2
15 reps
RPE 9
5
Rear Delt Fly (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
5 reps
10 reps
RPE 8
RPE 8
2
Bicep Curl (Barbell)
2
10 reps
RPE 8
3
Chest Fly (Machine)
2
15 reps
RPE 8
4
Preacher Curl (Machine)
2
10 reps
RPE 8
5
Shrug (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
RPE 8
2
Skull Crusher (Barbell)
2
10 reps
RPE 8
3
Wide Grip Pull-Up
3
8 reps
RPE 8
4
Tricep Pushdown (Cable)
2
12 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
12 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Standing Calf Raise
3
12 reps
RPE 8
4
Rear Delt Fly (Machine)
2
15 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Meadow Row
3
10 reps
RPE 8
3
Shoulder Press (Machine)
2
12 reps
RPE 8
4
Incline Curl (Dumbbell)
3
12 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
1 Set
2 Sets
5 Reps
10 Reps
@8
@8
2
Seated Calf Raise
3 Sets
15 Reps
@8.5
3
Lying Leg Curl
3 Sets
12 Reps
@8
4
Behind The Body Lateral Raise
2 Sets
15 Reps
@9
5
Rear Delt Fly (Cable)
2 Sets
15 Reps
@9
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
2 Sets
5 Reps
10 Reps
@8
@8
2
Bicep Curl (Barbell)
2 Sets
10 Reps
@8
3
Chest Fly (Machine)
2 Sets
15 Reps
@8
4
Preacher Curl (Machine)
2 Sets
10 Reps
@8
5
Shrug (Dumbbell)
2 Sets
10 Reps
@8
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
@8
2
Skull Crusher (Barbell)
2 Sets
10 Reps
@8
3
Wide Grip Pull-Up
3 Sets
8 Reps
@8
4
Tricep Pushdown (Cable)
2 Sets
12 Reps
@8
5
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
Day 4
1
Squat (Smith Machine)
3 Sets
12 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@8
3
Standing Calf Raise
3 Sets
12 Reps
@8
4
Rear Delt Fly (Machine)
2 Sets
15 Reps
@9
5
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8
Day 5
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Meadow Row
3 Sets
10 Reps
@8
3
Shoulder Press (Machine)
2 Sets
12 Reps
@8
4
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@8