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Tom's Shred

by T B.

Program Description

Maintainable during a cut

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 02, 2026 08:00
  • Last Edited
    Feb 03, 2026 09:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Hamstrings
11%
Abs
10.4%
Glutes
9.4%
Quadriceps
8.8%
Front Delts
8.8%
Middle Delts
8.2%
Lats
7.5%
Upper Back
6.9%
Biceps
4.4%
Chest
3.8%
Rear Delts
3.8%
Lower Back
2.8%
Forearms
1.3%
Abductors
0.9%
Calves
0.6%
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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
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Leg Press
3
10-12 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Calf Raise (Bodyweight)
1
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 7
2
Barbell Row
3
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
7
Preacher Curl (Machine)
2
10-12 reps
RPE 8
8
Cable Crunch
3
12-15 reps
RPE 8
9
Hanging Leg Raise
2
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Extension
2
12-15 reps
RPE 8
4
Leg Curl
2
12-15 reps
RPE 8
5
Abs Crunch (Bodyweight)
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6-8 reps
RPE 7
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 8
4
Straight Arm Pulldown
3
12-15 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 8
6
Hammer Curl (Dumbbell)
2
10-12 reps
RPE 8
7
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 8
8
Ab Wheel
3
10-12 reps
RPE 8
9
Pallof Press
2
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Front Squat (Barbell)
3 Sets
6-8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@8
3
Leg Press
3 Sets
10-12 Reps
@8
4
Leg Curl
2 Sets
12-15 Reps
@8
5
Calf Raise (Bodyweight)
1 Set
12-15 Reps
@8
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@7
2
Barbell Row
3 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
4
Seated Row (Cable)
3 Sets
10-12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@8
7
Preacher Curl (Machine)
2 Sets
10-12 Reps
@8
8
Cable Crunch
3 Sets
12-15 Reps
@8
9
Hanging Leg Raise
2 Sets
10-15 Reps
@8
Day 3
1
Hip Thrust (Dumbbell)
3 Sets
8-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Extension
2 Sets
12-15 Reps
@8
4
Leg Curl
2 Sets
12-15 Reps
@8
5
Abs Crunch (Bodyweight)
2 Sets
15-20 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6-8 Reps
@7
2
Lat Pulldown
3 Sets
8-10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@8
4
Straight Arm Pulldown
3 Sets
12-15 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@8
6
Hammer Curl (Dumbbell)
2 Sets
10-12 Reps
@8
7
Overhead Tricep Extension (Cable)
2 Sets
12-15 Reps
@8
8
Ab Wheel
3 Sets
10-12 Reps
@8
9
Pallof Press
2 Sets
12 Reps
@8