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 20, 2025 03:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.8%
Biceps
10.3%
Quadriceps
9.4%
Hamstrings
9.4%
Glutes
7.6%
Chest
7.4%
Lats
7.4%
Front Delts
6.4%
Middle Delts
5.9%
Upper Back
5.7%
Lower Back
5.4%
Calves
4.9%
Abs
4.4%
Forearms
1.5%
Cardio
1.2%
Adductors
1%
Abductors
0.7%
Rear Delts
0.5%
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