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Till winter

by Ooaahs gude leil nga

Program Description

Get bigger

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 04, 2025 05:08
  • Last Edited
    Aug 12, 2025 12:16

Summary

Prepare to transform your physique with the "Till Winter" program, a comprehensive 13-week journey designed for those ready to push their limits. With a commitment to training seven days a week, this program focuses on building strength and muscle across all major muscle groups, utilizing a full gym setup. Each session combines targeted exercises like Chest Flys, Seated Rows, and Core work to enhance your performance and sculpt your body. Get ready to embrace the challenge and emerge stronger, fitter, and more confident by the time winter arrives!
Muscle Engagement
Front
Back
MuscleSet
Abs
11.6%
Glutes
10%
Quadriceps
8.1%
Biceps
7.7%
Upper Back
7.4%
Forearms
7%
Hamstrings
7%
Lower Back
6.5%
Middle Delts
4.9%
Chest
4.6%
Rear Delts
4.2%
Other
4.1%
Front Delts
3.9%
Lats
3.7%
Triceps
3.5%
Calves
3.5%
Abductors
2.3%
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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
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bayesian Curl
3
5-12 reps
RPE 10
2
Lateral Raise (Machine)
3
6-10 reps
RPE 8.5
3
Overhead Tricep Extension (Cable)
3
5-12 reps
RPE 9.5
4
Wrist Curls
2
10-25 reps
RPE 6
5
Reverse Wrist Curl (Dumbbell)
2
6-16 reps
RPE 7.5
6
Reverse Curl (Cable)
2
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
1
5-12 reps
5-2 reps
-
-
2
Seated Row (Cable)
4
7-12 reps
-
3
Reverse Pec Deck
3
8-16 reps
-
4
Abs Crunch (Machine)
3
5-14 reps
-
5
Hip Rotary Machine Hip Flexor Raise
3
5-12 reps
-
6
Oblique Twist Machine
2
1
6-15 reps
-15 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Leg Hip Thrust
3
AMRAP
-
2
Seated Hamstring Curl
3
5-10 reps
-
3
Back Extension
3
6-16 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Abductor (Machine)
2
AMRAP
-
6
Hack Squat
2
3-6 reps
-
7
Single Leg Calf Raise (Weighted)
3
6-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
-
Week 1
1 / 13 Weeks
Day 2
1
Chest Fly (Machine)
3 Sets
1 Set
5-12 Reps
5-2 Reps
-
-
2
Seated Row (Cable)
4 Sets
7-12 Reps
-
3
Reverse Pec Deck
3 Sets
8-16 Reps
-
4
Abs Crunch (Machine)
3 Sets
5-14 Reps
-
5
Hip Rotary Machine Hip Flexor Raise
3 Sets
5-12 Reps
-
6
Oblique Twist Machine
2 Sets
1 Set
6-15 Reps
-15 Reps
-
-
Day 1
1
Bayesian Curl
3 Sets
5-12 Reps
@10
2
Lateral Raise (Machine)
3 Sets
6-10 Reps
@8.5
3
Overhead Tricep Extension (Cable)
3 Sets
5-12 Reps
@9.5
4
Wrist Curls
2 Sets
10-25 Reps
@6
5
Reverse Wrist Curl (Dumbbell)
2 Sets
6-16 Reps
@7.5
6
Reverse Curl (Cable)
2 Sets
6-12 Reps
-
Day 4
1
Bayesian Curl
3 Sets
5-12 Reps
@10
2
Lateral Raise (Machine)
3 Sets
6-10 Reps
@8.5
3
Overhead Tricep Extension (Cable)
3 Sets
5-12 Reps
@9.5
4
Wrist Curls
2 Sets
10-25 Reps
@6
5
Reverse Wrist Curl (Dumbbell)
2 Sets
6-16 Reps
@7.5
6
Reverse Curl (Cable)
2 Sets
6-12 Reps
-
Day 5
1
Chest Fly (Machine)
3 Sets
1 Set
5-12 Reps
5-2 Reps
-
-
2
Seated Row (Cable)
4 Sets
7-12 Reps
-
3
Reverse Pec Deck
3 Sets
8-16 Reps
-
4
Abs Crunch (Machine)
3 Sets
5-14 Reps
-
5
Hip Rotary Machine Hip Flexor Raise
3 Sets
5-12 Reps
-
6
Oblique Twist Machine
2 Sets
1 Set
6-15 Reps
-15 Reps
-
-
Day 3
1
Single Leg Hip Thrust
3 Sets
AMRAP
-
2
Seated Hamstring Curl
3 Sets
5-10 Reps
-
3
Back Extension
3 Sets
6-16 Reps
-
4
Leg Extension
2 Sets
6-12 Reps
-
5
Hip Abductor (Machine)
2 Sets
AMRAP
-
6
Hack Squat
2 Sets
3-6 Reps
-
7
Single Leg Calf Raise (Weighted)
3 Sets
6-15 Reps
-
Day 6
1
Single Leg Hip Thrust
3 Sets
AMRAP
-
2
Seated Hamstring Curl
3 Sets
5-10 Reps
-
3
Back Extension
3 Sets
6-16 Reps
-
4
Leg Extension
2 Sets
6-12 Reps
-
5
Hip Abductor (Machine)
2 Sets
AMRAP
-
6
Hack Squat
2 Sets
3-6 Reps
-
7
Single Leg Calf Raise (Weighted)
3 Sets
6-15 Reps
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Day 7
1
Rest
1 Set
1440 mins
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