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BoostcampPNG

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 04, 2025 07:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
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
-
Day 7
1
Rest
1 Set
1440 mins
-