logo
BoostcampPNG

Generic Essentials Program

by Matt

Program Description

Work hard, be diligent, eat proper, get jacked and become disciplined and cool.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 20, 2025 02:44
  • Last Edited
    Oct 24, 2025 03:17

Summary

The Generic Essentials Program is a comprehensive 12-week training plan designed for those looking to build strength and improve overall fitness. With three workouts per week, you'll engage in a balanced mix of dumbbell and machine exercises targeting all major muscle groups, ensuring a well-rounded approach to your training. Each session includes detailed guidance on reps, sets, and intensity, helping you push your limits while maintaining proper form. Get ready to elevate your fitness game and achieve your goals with this structured yet adaptable program!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Quadriceps
10%
Hamstrings
9%
Front Delts
9%
Biceps
9%
Glutes
8%
Upper Back
7%
Chest
6%
Lats
6%
Middle Delts
5%
Abs
4.5%
Calves
4%
Lower Back
3.5%
Forearms
3%
Abductors
1.5%
Adductors
1%
Rear Delts
1%
Cardio
1%
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
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
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Single Leg Romanian Deadlift
3
8-12 reps
-
2
Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
-
RPE 10
3
Walking Lunge (Dumbbell)
1
1
20 reps
20 reps
RPE 9.5
RPE 10
4A
Overhead Tricep Extension (Dumbbell)
2
8-15 reps
-
4B
Lateral Raise (Dumbbell)
2
12-15 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Seated Calf Raise
1
1
8-15 reps
8-15 reps
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise (Weighted)
1
1
10-15 reps
10-15 reps
RPE 9.5
RPE 10
2A
Hammer Curl (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
2B
Seated Shoulder Press (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 9.5
RPE 10
3
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9.5
4
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Back Extension (Weighted)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-10 reps
6-10 reps
-
RPE 10
3A
Leg Curl
1
1
9-15 reps
9-15 reps
RPE 9
RPE 10
3B
Leg Extension
1
1
8-15 reps
8-15 reps
RPE 9.5
RPE 10
4
Cable Low Row
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Chest Press (Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6
Calf Raise (Leg Press)
1
1
8-15 reps
8-15 reps
-
RPE 10
7
Abs Crunch (Machine)
1
1
8-15 reps
8-15 reps
RPE 9
RPE 10
8
Bicep Curl (Barbell)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Single Leg Romanian Deadlift
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
@10
3
Walking Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@9.5
@10
4A
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
4B
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
5
Lat Pulldown
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Seated Calf Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
-
@10
Day 2
1
Hanging Leg Raise (Weighted)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@10
2A
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
@9.5
@9.5
@10
2B
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@9.5
@10
3
Tricep Pushdown (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9.5
@9.5
4
Cardio
1 Set
40 mins
-
Day 3
1
Back Extension (Weighted)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
2
Leg Press
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
@10
3A
Leg Curl
1 Set
1 Set
9-15 Reps
9-15 Reps
@9
@10
3B
Leg Extension
1 Set
1 Set
8-15 Reps
8-15 Reps
@9.5
@10
4
Cable Low Row
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@10
5
Chest Press (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
@9
@9
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
@10
7
Abs Crunch (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
@9
@10
8
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@10