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BoostcampPNG

Foundation Body

by Bryan C.

Program Description

This is my baseline workout program to asses changes in my body and strength.

Program Overview

  • Level
    Intermediate, Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 22, 2024 03:12
  • Last Edited
    Sep 16, 2024 02:00

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
Triceps
12.7%
Upper Back
11.8%
Lats
10.7%
Biceps
8.8%
Quadriceps
7.5%
Hamstrings
7.2%
Front Delts
7.2%
Middle Delts
6.6%
Glutes
5.9%
Abs
5.9%
Chest
5.9%
Rear Delts
3.3%
Calves
2.9%
Lower Back
2%
Forearms
1.2%
Abductors
0.2%
Adductors
0.1%
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9-10
6A
Skull Crusher (Barbell)
2
12-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9-10
6A
Skull Crusher (Barbell)
2
12-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9-10
6A
Skull Crusher (Barbell)
2
12-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 9-10
2
Lat Pulldown
2
10-12 reps
RPE 9
3
Seated Shoulder Press (Dumbbell)
2
10-12 reps
RPE 9
4
Seated Row (Cable)
3
10-12 reps
RPE 9-10
6A
Skull Crusher (Barbell)
2
12-15 reps
RPE 10
6B
Bicep Curl (EZ Bar)
2
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
8-10 reps
RPE 9-10
2
Dip (Weighted)
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 9-10
3
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 9-10
4
Arnold Press
2
8-10 reps
RPE 9-10
5A
Bicep Curl (EZ Bar)
2
15-20 reps
RPE 10
5B
French Press
2
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
4-6 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Seated Hamstring Curl
3
10-12 reps
RPE 10
3A
Standing Calf Raise
2
10-12 reps
RPE 9-10
3B
Hanging Leg Raise
2
10-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Leg Press
1
1
6-8 reps
10-12 reps
RPE 8-9
RPE 8-9
2
Glute-Ham Raise
1
10-12 reps
RPE 10
3A
Roman Chair Sit Up
2
12-15 reps
RPE 9-10
3B
Seated Calf Raise
2
12-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Press (Machine)
3
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Press (Machine)
3
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Press (Machine)
3
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
8-10 reps
RPE 9-10
2
Chest Press (Machine)
3
10-12 reps
RPE 9-10
3
Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
8-10 reps
RPE 9-10
2
Seated Shoulder Press (Dumbbell)
3
10-12 reps
RPE 9-10
3
Tricep Kickback
3
12-15 reps
RPE 9-10
4
Push Up
1
AMRAP
RPE 10
5
Lateral Raise (Cable)
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
1
10-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
1
10-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
1
10-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Pullover (Cable)
1
10-12 reps
RPE 7-8
2
Pull-Up (Weighted)
3
6-8 reps
RPE 9-10
3
Pendlay Row
2
8-10 reps
RPE 9-10
4
Incline Curl (Dumbbell)
2
12-15 reps
RPE 10
5
Face Pull
3
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
1
10-12 reps
RPE 7-8
2
T-Bar Row
2
10-12 reps
RPE 9-10
3
Lat Pulldown
4
8-10 reps
RPE 9-10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Spider Curl
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4A
Standing Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4A
Standing Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4A
Standing Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
10-12 reps
RPE 8-9
2
Leg Press
3
10-12 reps
RPE 8-9
3
Leg Extension
3
10-12 reps
RPE 9-10
4A
Standing Calf Raise
2
12-15 reps
RPE 10
4B
Cable Crunch
2
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
RPE 8-9
2
Romanian Deadlift (Dumbbell)
2
10-12 reps
RPE 8-9
3
Goblet Squat
1
12-15 reps
RPE 9-10
4A
Toe Press
2
15-20 reps
RPE 10
4B
Abs Crunch (Weighted)
2
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@9-10
2
Lat Pulldown
2 Sets
10-12 Reps
@9
3
Seated Shoulder Press (Dumbbell)
2 Sets
10-12 Reps
@9
4
Seated Row (Cable)
3 Sets
10-12 Reps
@9-10
6A
Skull Crusher (Barbell)
2 Sets
12-15 Reps
@10
6B
Bicep Curl (EZ Bar)
2 Sets
12-15 Reps
@10
Day 2
1
Hack Squat
1 Set
1 Set
4-6 Reps
8-10 Reps
@8-9
@8-9
2
Seated Hamstring Curl
3 Sets
10-12 Reps
@10
3A
Standing Calf Raise
2 Sets
10-12 Reps
@9-10
3B
Hanging Leg Raise
2 Sets
10-12 Reps
@9-10
Day 4
1
Lying Pullover (Cable)
1 Set
10-12 Reps
@7-8
2
Pull-Up (Weighted)
3 Sets
6-8 Reps
@9-10
3
Pendlay Row
2 Sets
8-10 Reps
@9-10
4
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@10
5
Face Pull
3 Sets
10-12 Reps
@10
Day 5
1
Romanian Deadlift (Barbell)
2 Sets
10-12 Reps
@8-9
2
Leg Press
3 Sets
10-12 Reps
@8-9
3
Leg Extension
3 Sets
10-12 Reps
@9-10
4A
Standing Calf Raise
2 Sets
12-15 Reps
@10
4B
Cable Crunch
2 Sets
12-15 Reps
@10
Day 3
1
Shoulder Press (Machine)
3 Sets
8-10 Reps
@9-10
2
Chest Press (Machine)
3 Sets
10-12 Reps
@9-10
3
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@10
4
Push Up
1 Set
AMRAP
@10
5
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@10