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Body For Life

by Jason F.
3 athletes joined

Program Description

General Fitness and Body Recomposition Body for Life (BFL) is a 12-week nutrition and exercise program. The program utilizes a low-fat high-protein diet. It was created by Bill Phillips, a former competitive bodybuilder and previous owner of EAS, a manufacturer of nutritional supplements. It has been popularized by a bestselling book of the same name. This Portion only addressed the strength training component of the program, which is performed on Monday, Wednesday, and Friday Each Week. Tuesday, Thursday, and Saturday are 20 minute HIIT Workouts addressing the cardio component. Bill's Books related to this program are Body for Life and Eating for Life. The later is an excellent resource for the Diet component of this Program - that book is packed with recipes and tips for success.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 03, 2025 01:05
  • Last Edited
    Apr 04, 2025 11:27
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ON THE BOOSTCAMP APP FOR FREE
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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
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Bench Press (Barbell)
1
12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
1
12 reps
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Bent Over Row (Barbell)
1
12 reps
RPE 9
4B
Pull-Up (Assisted)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Band Face Pull
1
12 reps
RPE 10
6B
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Bicep Curl (Cable)
1
12 reps
RPE 9
8B
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
9A
Overhead Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9B
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Plank With Alternating Heel Raises
1
15 reps
RPE 9
2B
Abs Crunch (Bodyweight)
1
25 reps
RPE 10
3
Hamstring Glider
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Hamstring Glider
1
24 reps
RPE 9
4B
Pull Through (Cable)
1
20 reps
RPE 10
5
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Deadlift (Barbell)
1
12 reps
RPE 9
6B
Belt Squat
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Incline Bench Press (Barbell)
1
12 reps
RPE 9
2B
Dip (Assisted)
1
12 reps
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Lat Pulldown
1
12 reps
RPE 9
4B
Cable Low Row
1
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 9
6B
Pike Push Up
1
12 reps
RPE 10
7
Seated Dumbbell Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Seated Dumbbell Curl
1
12 reps
RPE 9
8B
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 10
9
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
10A
Skull Crusher (Barbell)
1
12 reps
RPE 9
10B
Bench Dip
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
1
1
1
12 reps
16 reps
20 reps
24 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Abs Crunch (Bodyweight)
1
28 reps
RPE 9
2B
Plank With Alternating Heel Raises
1
15 reps
RPE 10
3
Pull Through (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Glute Bridge (Bodyweight)
1
20 reps
RPE 10
4B
Pull Through (Cable)
1
12 reps
RPE 9
5
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Squat (Low Bar)
1
12 reps
RPE 9
6B
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Bench Press (Barbell)
1
12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
1
12 reps
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Bent Over Row (Barbell)
1
12 reps
RPE 9
4B
Pull-Up (Assisted)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Band Face Pull
1
12 reps
RPE 10
6B
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Bicep Curl (Cable)
1
12 reps
RPE 9
8B
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
9A
Overhead Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9B
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Plank With Alternating Heel Raises
1
15 reps
RPE 9
2B
Abs Crunch (Bodyweight)
1
25 reps
RPE 10
3
Hamstring Glider
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Hamstring Glider
1
24 reps
RPE 9
4B
Pull Through (Cable)
1
20 reps
RPE 10
5
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Deadlift (Barbell)
1
12 reps
RPE 9
6B
Belt Squat
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Incline Bench Press (Barbell)
1
12 reps
RPE 9
2B
Dip (Assisted)
1
12 reps
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Lat Pulldown
1
12 reps
RPE 9
4B
Cable Low Row
1
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 9
6B
Pike Push Up
1
12 reps
RPE 10
7
Seated Dumbbell Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Seated Dumbbell Curl
1
12 reps
RPE 9
8B
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 10
9
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
10A
Skull Crusher (Barbell)
1
12 reps
RPE 9
10B
Bench Dip
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
1
1
1
12 reps
16 reps
20 reps
24 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Abs Crunch (Bodyweight)
1
28 reps
RPE 9
2B
Plank With Alternating Heel Raises
1
15 reps
RPE 10
3
Pull Through (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Glute Bridge (Bodyweight)
1
20 reps
RPE 10
4B
Pull Through (Cable)
1
12 reps
RPE 9
5
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Squat (Low Bar)
1
12 reps
RPE 9
6B
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Bench Press (Barbell)
1
12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
1
12 reps
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Bent Over Row (Barbell)
1
12 reps
RPE 9
4B
Pull-Up (Assisted)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Band Face Pull
1
12 reps
RPE 10
6B
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Bicep Curl (Cable)
1
12 reps
RPE 9
8B
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
9A
Overhead Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9B
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Plank With Alternating Heel Raises
1
15 reps
RPE 9
2B
Abs Crunch (Bodyweight)
1
25 reps
RPE 10
3
Hamstring Glider
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Hamstring Glider
1
24 reps
RPE 9
4B
Pull Through (Cable)
1
20 reps
RPE 10
5
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Deadlift (Barbell)
1
12 reps
RPE 9
6B
Belt Squat
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Incline Bench Press (Barbell)
1
12 reps
RPE 9
2B
Dip (Assisted)
1
12 reps
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Lat Pulldown
1
12 reps
RPE 9
4B
Cable Low Row
1
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 9
6B
Pike Push Up
1
12 reps
RPE 10
7
Seated Dumbbell Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Seated Dumbbell Curl
1
12 reps
RPE 9
8B
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 10
9
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
10A
Skull Crusher (Barbell)
1
12 reps
RPE 9
10B
Bench Dip
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
1
1
1
12 reps
16 reps
20 reps
24 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Abs Crunch (Bodyweight)
1
28 reps
RPE 9
2B
Plank With Alternating Heel Raises
1
15 reps
RPE 10
3
Pull Through (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Glute Bridge (Bodyweight)
1
20 reps
RPE 10
4B
Pull Through (Cable)
1
12 reps
RPE 9
5
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Squat (Low Bar)
1
12 reps
RPE 9
6B
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
1
1
1
12 reps
16 reps
20 reps
24 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Abs Crunch (Bodyweight)
1
28 reps
RPE 9
2B
Plank With Alternating Heel Raises
1
15 reps
RPE 10
3
Pull Through (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Glute Bridge (Bodyweight)
1
20 reps
RPE 10
4B
Pull Through (Cable)
1
12 reps
RPE 9
5
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Squat (Low Bar)
1
12 reps
RPE 9
6B
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Bench Press (Barbell)
1
12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
1
12 reps
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Bent Over Row (Barbell)
1
12 reps
RPE 9
4B
Pull-Up (Assisted)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Band Face Pull
1
12 reps
RPE 10
6B
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Bicep Curl (Cable)
1
12 reps
RPE 9
8B
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
9A
Overhead Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9B
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Plank With Alternating Heel Raises
1
15 reps
RPE 9
2B
Abs Crunch (Bodyweight)
1
25 reps
RPE 10
3
Hamstring Glider
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Hamstring Glider
1
24 reps
RPE 9
4B
Pull Through (Cable)
1
20 reps
RPE 10
5
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Deadlift (Barbell)
1
12 reps
RPE 9
6B
Belt Squat
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Incline Bench Press (Barbell)
1
12 reps
RPE 9
2B
Dip (Assisted)
1
12 reps
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Lat Pulldown
1
12 reps
RPE 9
4B
Cable Low Row
1
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 9
6B
Pike Push Up
1
12 reps
RPE 10
7
Seated Dumbbell Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Seated Dumbbell Curl
1
12 reps
RPE 9
8B
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 10
9
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
10A
Skull Crusher (Barbell)
1
12 reps
RPE 9
10B
Bench Dip
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
1
1
1
12 reps
16 reps
20 reps
24 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Abs Crunch (Bodyweight)
1
28 reps
RPE 9
2B
Plank With Alternating Heel Raises
1
15 reps
RPE 10
3
Pull Through (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Glute Bridge (Bodyweight)
1
20 reps
RPE 10
4B
Pull Through (Cable)
1
12 reps
RPE 9
5
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Squat (Low Bar)
1
12 reps
RPE 9
6B
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Bench Press (Barbell)
1
12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
1
12 reps
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Bent Over Row (Barbell)
1
12 reps
RPE 9
4B
Pull-Up (Assisted)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Band Face Pull
1
12 reps
RPE 10
6B
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Bicep Curl (Cable)
1
12 reps
RPE 9
8B
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
9A
Overhead Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9B
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Plank With Alternating Heel Raises
1
15 reps
RPE 9
2B
Abs Crunch (Bodyweight)
1
25 reps
RPE 10
3
Hamstring Glider
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Hamstring Glider
1
24 reps
RPE 9
4B
Pull Through (Cable)
1
20 reps
RPE 10
5
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Deadlift (Barbell)
1
12 reps
RPE 9
6B
Belt Squat
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Incline Bench Press (Barbell)
1
12 reps
RPE 9
2B
Dip (Assisted)
1
12 reps
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Lat Pulldown
1
12 reps
RPE 9
4B
Cable Low Row
1
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 9
6B
Pike Push Up
1
12 reps
RPE 10
7
Seated Dumbbell Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Seated Dumbbell Curl
1
12 reps
RPE 9
8B
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 10
9
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
10A
Skull Crusher (Barbell)
1
12 reps
RPE 9
10B
Bench Dip
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
1
1
1
12 reps
16 reps
20 reps
24 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Abs Crunch (Bodyweight)
1
28 reps
RPE 9
2B
Plank With Alternating Heel Raises
1
15 reps
RPE 10
3
Pull Through (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Glute Bridge (Bodyweight)
1
20 reps
RPE 10
4B
Pull Through (Cable)
1
12 reps
RPE 9
5
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Squat (Low Bar)
1
12 reps
RPE 9
6B
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Bench Press (Barbell)
1
12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
1
12 reps
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Bent Over Row (Barbell)
1
12 reps
RPE 9
4B
Pull-Up (Assisted)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Band Face Pull
1
12 reps
RPE 10
6B
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Bicep Curl (Cable)
1
12 reps
RPE 9
8B
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
9A
Overhead Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9B
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Plank With Alternating Heel Raises
1
15 reps
RPE 9
2B
Abs Crunch (Bodyweight)
1
25 reps
RPE 10
3
Hamstring Glider
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Hamstring Glider
1
24 reps
RPE 9
4B
Pull Through (Cable)
1
20 reps
RPE 10
5
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Deadlift (Barbell)
1
12 reps
RPE 9
6B
Belt Squat
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Incline Bench Press (Barbell)
1
12 reps
RPE 9
2B
Dip (Assisted)
1
12 reps
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Lat Pulldown
1
12 reps
RPE 9
4B
Cable Low Row
1
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 9
6B
Pike Push Up
1
12 reps
RPE 10
7
Seated Dumbbell Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Seated Dumbbell Curl
1
12 reps
RPE 9
8B
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 10
9
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
10A
Skull Crusher (Barbell)
1
12 reps
RPE 9
10B
Bench Dip
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Incline Bench Press (Barbell)
1
12 reps
RPE 9
2B
Dip (Assisted)
1
12 reps
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Lat Pulldown
1
12 reps
RPE 9
4B
Cable Low Row
1
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 9
6B
Pike Push Up
1
12 reps
RPE 10
7
Seated Dumbbell Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Seated Dumbbell Curl
1
12 reps
RPE 9
8B
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 10
9
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
10A
Skull Crusher (Barbell)
1
12 reps
RPE 9
10B
Bench Dip
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
1
1
1
12 reps
16 reps
20 reps
24 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Abs Crunch (Bodyweight)
1
28 reps
RPE 9
2B
Plank With Alternating Heel Raises
1
15 reps
RPE 10
3
Pull Through (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Glute Bridge (Bodyweight)
1
20 reps
RPE 10
4B
Pull Through (Cable)
1
12 reps
RPE 9
5
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Squat (Low Bar)
1
12 reps
RPE 9
6B
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Bench Press (Barbell)
1
12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
1
12 reps
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Bent Over Row (Barbell)
1
12 reps
RPE 9
4B
Pull-Up (Assisted)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Band Face Pull
1
12 reps
RPE 10
6B
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Bicep Curl (Cable)
1
12 reps
RPE 9
8B
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
9A
Overhead Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9B
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Plank With Alternating Heel Raises
1
15 reps
RPE 9
2B
Abs Crunch (Bodyweight)
1
25 reps
RPE 10
3
Hamstring Glider
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Hamstring Glider
1
24 reps
RPE 9
4B
Pull Through (Cable)
1
20 reps
RPE 10
5
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Deadlift (Barbell)
1
12 reps
RPE 9
6B
Belt Squat
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Incline Bench Press (Barbell)
1
12 reps
RPE 9
2B
Dip (Assisted)
1
12 reps
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Lat Pulldown
1
12 reps
RPE 9
4B
Cable Low Row
1
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 9
6B
Pike Push Up
1
12 reps
RPE 10
7
Seated Dumbbell Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Seated Dumbbell Curl
1
12 reps
RPE 9
8B
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 10
9
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
10A
Skull Crusher (Barbell)
1
12 reps
RPE 9
10B
Bench Dip
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
1
1
1
12 reps
16 reps
20 reps
24 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Abs Crunch (Bodyweight)
1
28 reps
RPE 9
2B
Plank With Alternating Heel Raises
1
15 reps
RPE 10
3
Pull Through (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Glute Bridge (Bodyweight)
1
20 reps
RPE 10
4B
Pull Through (Cable)
1
12 reps
RPE 9
5
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Squat (Low Bar)
1
12 reps
RPE 9
6B
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Bench Press (Barbell)
1
12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
1
12 reps
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Bent Over Row (Barbell)
1
12 reps
RPE 9
4B
Pull-Up (Assisted)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Band Face Pull
1
12 reps
RPE 10
6B
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Bicep Curl (Cable)
1
12 reps
RPE 9
8B
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
9A
Overhead Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9B
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Plank With Alternating Heel Raises
1
15 reps
RPE 9
2B
Abs Crunch (Bodyweight)
1
25 reps
RPE 10
3
Hamstring Glider
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Hamstring Glider
1
24 reps
RPE 9
4B
Pull Through (Cable)
1
20 reps
RPE 10
5
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Deadlift (Barbell)
1
12 reps
RPE 9
6B
Belt Squat
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Incline Bench Press (Barbell)
1
12 reps
RPE 9
2B
Dip (Assisted)
1
12 reps
RPE 10
3
Lat Pulldown
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Lat Pulldown
1
12 reps
RPE 9
4B
Cable Low Row
1
12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Rear Delt Fly (Dumbbell)
1
12 reps
RPE 9
6B
Pike Push Up
1
12 reps
RPE 10
7
Seated Dumbbell Curl
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Seated Dumbbell Curl
1
12 reps
RPE 9
8B
Reverse Bicep Curl (Dumbbell)
1
12 reps
RPE 10
9
Skull Crusher (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
10A
Skull Crusher (Barbell)
1
12 reps
RPE 9
10B
Bench Dip
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
1
1
1
1
12 reps
16 reps
20 reps
24 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Abs Crunch (Bodyweight)
1
28 reps
RPE 9
2B
Plank With Alternating Heel Raises
1
15 reps
RPE 10
3
Pull Through (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Glute Bridge (Bodyweight)
1
20 reps
RPE 10
4B
Pull Through (Cable)
1
12 reps
RPE 9
5
Squat (Low Bar)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Squat (Low Bar)
1
12 reps
RPE 9
6B
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Bench Press (Barbell)
1
12 reps
RPE 9
2B
Incline Bench Press (Dumbbell)
1
12 reps
RPE 10
3
Bent Over Row (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Bent Over Row (Barbell)
1
12 reps
RPE 9
4B
Pull-Up (Assisted)
1
12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Band Face Pull
1
12 reps
RPE 10
6B
Seated Shoulder Press (Dumbbell)
1
12 reps
RPE 9
7
Bicep Curl (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
8A
Bicep Curl (Cable)
1
12 reps
RPE 9
8B
Hammer Curl (Dumbbell)
1
12 reps
RPE 10
9A
Overhead Tricep Extension (Dumbbell)
1
12 reps
RPE 10
9B
Tricep Pushdown (Cable)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Up Down Plank
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
2A
Plank With Alternating Heel Raises
1
15 reps
RPE 9
2B
Abs Crunch (Bodyweight)
1
25 reps
RPE 10
3
Hamstring Glider
1
1
1
1
8 reps
12 reps
16 reps
20 reps
RPE 5
RPE 6
RPE 7
RPE 8
4A
Hamstring Glider
1
24 reps
RPE 9
4B
Pull Through (Cable)
1
20 reps
RPE 10
5
Deadlift (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 5
RPE 6
RPE 7
RPE 8
6A
Deadlift (Barbell)
1
12 reps
RPE 9
6B
Belt Squat
1
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
2A
Bench Press (Barbell)
1 Set
12 Reps
@9
2B
Incline Bench Press (Dumbbell)
1 Set
12 Reps
@10
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
4A
Bent Over Row (Barbell)
1 Set
12 Reps
@9
4B
Pull-Up (Assisted)
1 Set
12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
6A
Band Face Pull
1 Set
12 Reps
@10
6B
Seated Shoulder Press (Dumbbell)
1 Set
12 Reps
@9
7
Bicep Curl (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
8A
Bicep Curl (Cable)
1 Set
12 Reps
@9
8B
Hammer Curl (Dumbbell)
1 Set
12 Reps
@10
9A
Overhead Tricep Extension (Dumbbell)
1 Set
12 Reps
@10
9B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
Day 2
1
Abs Crunch (Bodyweight)
1 Set
1 Set
1 Set
1 Set
12 Reps
16 Reps
20 Reps
24 Reps
@5
@6
@7
@8
2A
Abs Crunch (Bodyweight)
1 Set
28 Reps
@9
2B
Plank With Alternating Heel Raises
1 Set
15 Reps
@10
3
Pull Through (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
4A
Glute Bridge (Bodyweight)
1 Set
20 Reps
@10
4B
Pull Through (Cable)
1 Set
12 Reps
@9
5
Squat (Low Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
6A
Squat (Low Bar)
1 Set
12 Reps
@9
6B
Bulgarian Split Squat (Dumbbell)
1 Set
12 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
2A
Incline Bench Press (Barbell)
1 Set
12 Reps
@9
2B
Dip (Assisted)
1 Set
12 Reps
@10
3
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
4A
Lat Pulldown
1 Set
12 Reps
@9
4B
Cable Low Row
1 Set
12 Reps
@10
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
6A
Rear Delt Fly (Dumbbell)
1 Set
12 Reps
@9
6B
Pike Push Up
1 Set
12 Reps
@10
7
Seated Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
8A
Seated Dumbbell Curl
1 Set
12 Reps
@9
8B
Reverse Bicep Curl (Dumbbell)
1 Set
12 Reps
@10
9
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@5
@6
@7
@8
10A
Skull Crusher (Barbell)
1 Set
12 Reps
@9
10B
Bench Dip
1 Set
12 Reps
@10