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BoostcampPNG

THE BODYBUILDING TRANSFORMATION - Beginner

by Tayyab Gehlan
3 athletes joined

Program Description

Perform the following exercise-specific warm-up according to the number of warm-up sets listed in the program. 1 Warm-Up Set Listed: Use ~60% of your planned working weight for ~6-10 reps (or until you feel warm and loose) 2 Warm-Up Sets Listed: Perform a mini warm-up pyramid: Warm-Up Set #1 = ~50% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~70% of planned working weight for 4-6 reps 3 Warm-Up Sets Listed: Perform a full warm-up pyramid: Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~65% of planned working weight for 4-6 reps Warm-Up Set #3 = ~85% of planned working weight for 3-4 reps 4 Warm-Up Sets Listed: Perform a full warm-up pyramid: Warm-Up Set #1 = ~45% of planned working weight for ~6-10 reps Warm-Up Set #2 = ~60% of planned working weight for 4-6 reps Warm-Up Set #3 = ~75% of planned working weight for 3-5 reps Warm-Up Set #4 = ~85% of planned working weight for 2-4 reps

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2025 04:47
  • Last Edited
    Aug 11, 2025 07:41
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
RPE 6
2
Pec Deck (Machine)
1
8-10 reps
RPE 7
3
Pull-Up (Assisted)
1
8-10 reps
RPE 6
4
Lateral Raise (Cable)
1
8-10 reps
RPE 6
5
Pendlay Row
1
6-8 reps
RPE 6
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 7
7
Bayesian Curl
1
8-10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-8 reps
RPE 7
2
Pec Deck (Machine)
1
8-10 reps
RPE 8
3
Pull-Up (Assisted)
1
8-10 reps
RPE 7
4
Lateral Raise (Cable)
1
8-10 reps
RPE 8
5
Pendlay Row
1
6-8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
1
8-10 reps
RPE 8
7
Bayesian Curl
1
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Assisted)
2
8-10 reps
RPE 7
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Pendlay Row
2
6-8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Assisted)
2
8-10 reps
RPE 7
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Pendlay Row
2
6-8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6-8 reps
RPE 7
2
Pec Deck (Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Assisted)
2
8-10 reps
RPE 7
4
Lateral Raise (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Pendlay Row
2
6-8 reps
RPE 7
6
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
7
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
8-10 reps
RPE 6
2
Pec Deck (Machine)
1
10-12 reps
RPE 7
3
Lat Pulldown
1
10-12 reps
RPE 6
4
Lateral Raise (Cable)
1
10-12 reps
RPE 6
5
Smith Machine Row
1
8-10 reps
RPE 6
6
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 7
7
Bayesian Curl
1
10-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Smith Machine Row
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Smith Machine Row
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Smith Machine Row
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Smith Machine Row
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Smith Machine Row
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
2
Pec Deck (Machine)
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
3
Lat Pulldown
3
10-12 reps
RPE 7-8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Smith Machine Row
2
8-10 reps
RPE 7-8
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
7
Bayesian Curl
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
8-10 reps
RPE 7
2
Squat (Smith Machine)
1
6-8 reps
RPE 6
3
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 6
4
Leg Extension
1
8-10 reps
RPE 7
5
Calf Raise (Leg Press)
1
6-8 reps
RPE 7
6
Abs Crunch (Machine)
1
8-10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
8-10 reps
RPE 8
2
Squat (Smith Machine)
1
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
1
6-8 reps
RPE 7
4
Leg Extension
1
8-10 reps
RPE 8
5
Calf Raise (Leg Press)
1
6-8 reps
RPE 8
6
Abs Crunch (Machine)
1
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Smith Machine)
2
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Smith Machine)
2
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
2
Squat (Smith Machine)
2
6-8 reps
RPE 7
3
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 7
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
5
Calf Raise (Leg Press)
1
1
6-8 reps
6-8 reps
RPE 7
RPE 8
6
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
10-12 reps
RPE 7
2
Bulgarian Split Squat (Dumbbell)
1
8-10 reps
RPE 6
3
Hyperextension
1
8-10 reps
RPE 6
4
Leg Extension
1
10-12 reps
RPE 7
5
Calf Raise (Leg Press)
1
8-10 reps
RPE 7
6
Abs Crunch (Machine)
1
10-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-8
3
Hyperextension
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Calf Raise (Leg Press)
1
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-8
3
Hyperextension
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Calf Raise (Leg Press)
1
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-8
3
Hyperextension
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Calf Raise (Leg Press)
1
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-8
3
Hyperextension
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Calf Raise (Leg Press)
1
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-8
3
Hyperextension
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Calf Raise (Leg Press)
1
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single-Leg Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7-8
RPE 8-9
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7-8
3
Hyperextension
3
8-10 reps
RPE 7-8
4
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
5
Calf Raise (Leg Press)
1
8-10 reps
RPE 8-9
6
Abs Crunch (Machine)
1
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
8-10 reps
RPE 6
2
Chest Supported Row (Dumbbell)
1
8-10 reps
RPE 6
3
Single Arm Rear Delt Fly (Cable)
1
10-12 reps
RPE 7
4
Shrug (Dumbbell)
1
10-12 reps
RPE 6
5
Bicep Curl (EZ Bar)
1
10-12 reps
RPE 7
6
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
8-10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
1
8-10 reps
RPE 7
3
Single Arm Rear Delt Fly (Cable)
1
10-12 reps
RPE 8
4
Shrug (Dumbbell)
1
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
10-12 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 7
3
Single Arm Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Shrug (Dumbbell)
2
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Preacher Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 7
3
Single Arm Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Shrug (Dumbbell)
2
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Preacher Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 7
2
Chest Supported Row (Dumbbell)
2
8-10 reps
RPE 7
3
Single Arm Rear Delt Fly (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Shrug (Dumbbell)
2
10-12 reps
RPE 7
5
Bicep Curl (EZ Bar)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Preacher Curl (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
10-12 reps
RPE 6
2
Chest Supported Row (Dumbbell)
1
10-12 reps
RPE 7
3
Single Arm Rear Delt Fly (Cable)
1
12-15 reps
RPE 7
4
Shrug (Cable)
1
12-15 reps
RPE 6
5
Hammer Curl (Cable)
1
12-15 reps
RPE 7
6
Concentration Curl
1
15-20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
5
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
5
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
5
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
5
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
5
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
10-12 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 10-10
3
Single Arm Rear Delt Fly (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Shrug (Cable)
1
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
5
Hammer Curl (Cable)
2
1
12-15 reps
12-15 reps
RPE 7-7
RPE 8-9
6
Concentration Curl
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 6
2
Shoulder Press (Machine)
1
8-10 reps
RPE 6
3
Chest Fly (Dumbbell)
1
10-12 reps
RPE 7
4
Lateral Raise (Cable)
1
10-12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 7
6
Tricep Kickback
1
12-15 reps
RPE 7
7
Lying Leg Raise
1
10-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8-10 reps
RPE 7
2
Shoulder Press (Machine)
1
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
1
10-12 reps
RPE 8
4
Lateral Raise (Cable)
1
10-12 reps
RPE 8
5
Overhead Tricep Extension (Cable)
1
10-12 reps
RPE 8
6
Tricep Kickback
1
12-15 reps
RPE 8
7
Lying Leg Raise
1
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 7
2
Shoulder Press (Machine)
2
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
7
Lying Leg Raise
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 7
2
Shoulder Press (Machine)
2
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
7
Lying Leg Raise
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
8-10 reps
RPE 7
2
Shoulder Press (Machine)
2
8-10 reps
RPE 7
3
Chest Fly (Dumbbell)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 7
RPE 8
7
Lying Leg Raise
1
1
10-20 reps
10-20 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
10-12 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
1
10-12 reps
RPE 6
3
Chest Fly (Dumbbell)
1
12-15 reps
RPE 7
4
Lateral Raise (Cable)
1
12-15 reps
RPE 7
5
Skull Crusher (Barbell)
1
12-15 reps
RPE 7
6
Tricep Pushdown (Cable)
1
15-20 reps
RPE 7
7
Plank
1
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
7
Plank
1
1
RPE 8-9
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
7
Plank
1
1
RPE 8-9
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
7
Plank
1
1
RPE 8-9
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
7
Plank
1
1
RPE 8-9
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
7
Plank
1
1
RPE 8-9
RPE 10-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10-12 reps
RPE 7-8
2
Seated Overhead Press (Dumbbell)
2
10-12 reps
RPE 7-8
3
Chest Fly (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
4
Lateral Raise (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Skull Crusher (Barbell)
2
1
12-15 reps
12-15 reps
RPE 7-8
RPE 8-9
6
Tricep Pushdown (Cable)
1
1
15-20 reps
15-20 reps
RPE 8-9
RPE 10-10
7
Plank
1
1
RPE 8-9
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-10 reps
RPE 6
2
Leg Curl
1
10-12 reps
RPE 7
3
Lunge (Dumbbell)
1
8-10 reps
RPE 6
4
Hip Abduction (Cable)
1
10-12 reps
RPE 7
5
Standing Calf Raise
1
10-12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
8-10 reps
RPE 7
2
Leg Curl
1
10-12 reps
RPE 8
3
Lunge (Dumbbell)
1
8-10 reps
RPE 7
4
Hip Abduction (Cable)
1
10-12 reps
RPE 8
5
Standing Calf Raise
1
10-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 7
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Lunge (Dumbbell)
2
8-10 reps
RPE 7
4
Hip Abduction (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 7
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Lunge (Dumbbell)
2
8-10 reps
RPE 7
4
Hip Abduction (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
8-10 reps
RPE 7
2
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
3
Lunge (Dumbbell)
2
8-10 reps
RPE 7
4
Hip Abduction (Cable)
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
5
Standing Calf Raise
1
1
10-12 reps
10-12 reps
RPE 7
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
10-12 reps
RPE 6
2
Leg Curl
1
12-15 reps
RPE 7
3
Lunge (Dumbbell)
1
10-12 reps
RPE 6
4
Hip Abduction (Cable)
1
12-15 reps
RPE 7
5
Standing Calf Raise
1
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
3
Lunge (Dumbbell)
2
10-12 reps
RPE 7-8
4
Hip Abduction (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
3
Lunge (Dumbbell)
2
10-12 reps
RPE 7-8
4
Hip Abduction (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
3
Lunge (Dumbbell)
2
10-12 reps
RPE 7-8
4
Hip Abduction (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
3
Lunge (Dumbbell)
2
10-12 reps
RPE 7-8
4
Hip Abduction (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
3
Lunge (Dumbbell)
2
10-12 reps
RPE 7-8
4
Hip Abduction (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
10-12 reps
RPE 7-8
2
Leg Curl
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
3
Lunge (Dumbbell)
2
10-12 reps
RPE 7-8
4
Hip Abduction (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
5
Standing Calf Raise
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 10-10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
6-8 Reps
@6
2
Pec Deck (Machine)
1 Set
8-10 Reps
@7
3
Pull-Up (Assisted)
1 Set
8-10 Reps
@6
4
Lateral Raise (Cable)
1 Set
8-10 Reps
@6
5
Pendlay Row
1 Set
6-8 Reps
@6
6
Overhead Tricep Extension (Cable)
1 Set
8-10 Reps
@7
7
Bayesian Curl
1 Set
8-10 Reps
@7
Day 2
1
Single-Leg Leg Curl
1 Set
8-10 Reps
@7
2
Squat (Smith Machine)
1 Set
6-8 Reps
@6
3
Romanian Deadlift (Barbell)
1 Set
6-8 Reps
@6
4
Leg Extension
1 Set
8-10 Reps
@7
5
Calf Raise (Leg Press)
1 Set
6-8 Reps
@7
6
Abs Crunch (Machine)
1 Set
8-10 Reps
@7
Day 3
1
Lat Pulldown (Neutral Grip)
1 Set
8-10 Reps
@6
2
Chest Supported Row (Dumbbell)
1 Set
8-10 Reps
@6
3
Single Arm Rear Delt Fly (Cable)
1 Set
10-12 Reps
@7
4
Shrug (Dumbbell)
1 Set
10-12 Reps
@6
5
Bicep Curl (EZ Bar)
1 Set
10-12 Reps
@7
6
Preacher Curl (Dumbbell)
1 Set
12-15 Reps
@7
Day 4
1
Bench Press (Barbell)
1 Set
8-10 Reps
@6
2
Shoulder Press (Machine)
1 Set
8-10 Reps
@6
3
Chest Fly (Dumbbell)
1 Set
10-12 Reps
@7
4
Lateral Raise (Cable)
1 Set
10-12 Reps
@7
5
Overhead Tricep Extension (Cable)
1 Set
10-12 Reps
@7
6
Tricep Kickback
1 Set
12-15 Reps
@7
7
Lying Leg Raise
1 Set
10-20 Reps
@7
Day 5
1
Leg Press
1 Set
8-10 Reps
@6
2
Leg Curl
1 Set
10-12 Reps
@7
3
Lunge (Dumbbell)
1 Set
8-10 Reps
@6
4
Hip Abduction (Cable)
1 Set
10-12 Reps
@7
5
Standing Calf Raise
1 Set
10-12 Reps
@7