logo
BoostcampPNG

Regaining

by Ahmed Ashor
1 athletes joined

Program Description

To regain muscle if stopped going to the gym for a long time. To cut down excess fat. To maintain what you got. 1- reduce your calories intake by 300 calorie. 2- reduce your training volume.

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jan 25, 2025 11:50
  • Last Edited
    Jun 18, 2025 10:50

Summary

**Regaining** is an 8-week program designed to help you rebuild strength and confidence through a focused, three-day-per-week training regimen. Each session combines compound lifts like the Smith Machine Squat and Romanian Deadlift with targeted supersets for arms and legs, ensuring balanced muscle development. With a mix of high-intensity sets and varied exercises, this program is perfect for anyone looking to enhance their fitness foundation. Get ready to push your limits and reclaim your strength!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Triceps
10.6%
Lats
10.2%
Chest
10.1%
Front Delts
9.9%
Middle Delts
8.3%
Biceps
8.2%
Quadriceps
6.8%
Hamstrings
5.7%
Rear Delts
4.9%
Glutes
3.6%
Other
2.8%
Forearms
2.8%
Abs
1.7%
Adductors
1.1%
Lower Back
0.8%
Abductors
0.4%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
9 reps
RPE 9.5
RPE 8
RPE 9
2
Pendlay Row
1
1
8 reps
10 reps
RPE 9
RPE 8.5
3
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
5
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Chest Fly (Machine)
1
8-12 reps
RPE 10
7
Lateral Raise (Cable)
3
10 reps
RPE 8.5
8
Lying Reverse Fly
2
12 reps
RPE 9
9
Shoulder Press (Machine)
1
8-12 reps
RPE 10
10
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
9 reps
RPE 9.5
RPE 8
RPE 9
2
Pendlay Row
1
1
8 reps
10 reps
RPE 9
RPE 8.5
3
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
5
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Chest Fly (Machine)
1
8-12 reps
RPE 10
7
Lateral Raise (Cable)
3
10 reps
RPE 8.5
8
Lying Reverse Fly
2
12 reps
RPE 9
9
Shoulder Press (Machine)
1
8-12 reps
RPE 10
10
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
9 reps
RPE 9.5
RPE 8
RPE 9
2
Pendlay Row
1
1
8 reps
10 reps
RPE 9
RPE 8.5
3
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
5
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Chest Fly (Machine)
1
8-12 reps
RPE 10
7
Lateral Raise (Cable)
3
10 reps
RPE 8.5
8
Lying Reverse Fly
2
12 reps
RPE 9
9
Shoulder Press (Machine)
1
8-12 reps
RPE 10
10
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
9 reps
RPE 9.5
RPE 8
RPE 9
2
Pendlay Row
1
1
8 reps
10 reps
RPE 9
RPE 8.5
3
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
5
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Chest Fly (Machine)
1
8-12 reps
RPE 10
7
Lateral Raise (Cable)
3
10 reps
RPE 8.5
8
Lying Reverse Fly
2
12 reps
RPE 9
9
Shoulder Press (Machine)
1
8-12 reps
RPE 10
10
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
9 reps
RPE 9.5
RPE 8
RPE 9
2
Pendlay Row
1
1
8 reps
10 reps
RPE 9
RPE 8.5
3
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
5
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Chest Fly (Machine)
1
8-12 reps
RPE 10
7
Lateral Raise (Cable)
3
10 reps
RPE 8.5
8
Lying Reverse Fly
2
12 reps
RPE 9
9
Shoulder Press (Machine)
1
8-12 reps
RPE 10
10
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
9 reps
RPE 9.5
RPE 8
RPE 9
2
Pendlay Row
1
1
8 reps
10 reps
RPE 9
RPE 8.5
3
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
5
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Chest Fly (Machine)
1
8-12 reps
RPE 10
7
Lateral Raise (Cable)
3
10 reps
RPE 8.5
8
Lying Reverse Fly
2
12 reps
RPE 9
9
Shoulder Press (Machine)
1
8-12 reps
RPE 10
10
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
9 reps
RPE 9.5
RPE 8
RPE 9
2
Pendlay Row
1
1
8 reps
10 reps
RPE 9
RPE 8.5
3
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
5
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Chest Fly (Machine)
1
8-12 reps
RPE 10
7
Lateral Raise (Cable)
3
10 reps
RPE 8.5
8
Lying Reverse Fly
2
12 reps
RPE 9
9
Shoulder Press (Machine)
1
8-12 reps
RPE 10
10
Run
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
8 reps
10 reps
9 reps
RPE 9.5
RPE 8
RPE 9
2
Pendlay Row
1
1
8 reps
10 reps
RPE 9
RPE 8.5
3
Lat Pulldown (Single Arm)
1
8-12 reps
RPE 10
4
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
5
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8.5
6
Chest Fly (Machine)
1
8-12 reps
RPE 10
7
Lateral Raise (Cable)
3
10 reps
RPE 8.5
8
Lying Reverse Fly
2
12 reps
RPE 9
9
Shoulder Press (Machine)
1
8-12 reps
RPE 10
10
Run
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
4A
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 8.5
4B
Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 8.5
5
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
7A
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7B
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
8
Hammer Curl
1
8-12 reps
RPE 10
9
Forearm Curl
2
10 reps
RPE 10
10
Run
1
10 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
4A
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 8.5
4B
Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 8.5
5
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
7A
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7B
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
8
Hammer Curl
1
8-12 reps
RPE 10
9
Forearm Curl
2
10 reps
RPE 10
10
Run
1
10 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
4A
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 8.5
4B
Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 8.5
5
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
7A
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7B
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
8
Hammer Curl
1
8-12 reps
RPE 10
9
Forearm Curl
2
10 reps
RPE 10
10
Run
1
10 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
4A
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 8.5
4B
Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 8.5
5
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
7A
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7B
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
8
Hammer Curl
1
8-12 reps
RPE 10
9
Forearm Curl
2
10 reps
RPE 10
10
Run
1
10 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
4A
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 8.5
4B
Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 8.5
5
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
7A
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7B
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
8
Hammer Curl
1
8-12 reps
RPE 10
9
Forearm Curl
2
10 reps
RPE 10
10
Run
1
10 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
4A
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 8.5
4B
Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 8.5
5
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
7A
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7B
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
8
Hammer Curl
1
8-12 reps
RPE 10
9
Forearm Curl
2
10 reps
RPE 10
10
Run
1
10 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
4A
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 8.5
4B
Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 8.5
5
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
7A
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7B
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
8
Hammer Curl
1
8-12 reps
RPE 10
9
Forearm Curl
2
10 reps
RPE 10
10
Run
1
10 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
10 reps
12 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
3
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
4A
Leg Extension
1
1
12 reps
12 reps
RPE 9
RPE 8.5
4B
Leg Curl
1
1
12 reps
12 reps
RPE 9
RPE 8.5
5
Preacher Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
6
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 9.5
RPE 9
7A
Incline Curl (Dumbbell)
2
10 reps
RPE 9
7B
Tricep Rope Push Down (Cable)
2
10 reps
RPE 9
8
Hammer Curl
1
8-12 reps
RPE 10
9
Forearm Curl
2
10 reps
RPE 10
10
Run
1
10 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
3
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 8.5
4
Dip (Bodyweight)
1
8-12 reps
RPE 10
5
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 9.5
RPE 9
6
Lat Pulldown
1
1
10 reps
12 reps
RPE 9.5
RPE 9
7
Single Arm Iso Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
8
Rear Delt Fly (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
9
Shoulder Press (Machine)
1
8-10 reps
RPE 10
10
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
3
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 8.5
4
Dip (Bodyweight)
1
8-12 reps
RPE 10
5
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 9.5
RPE 9
6
Lat Pulldown
1
1
10 reps
12 reps
RPE 9.5
RPE 9
7
Single Arm Iso Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
8
Rear Delt Fly (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
9
Shoulder Press (Machine)
1
8-10 reps
RPE 10
10
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
3
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 8.5
4
Dip (Bodyweight)
1
8-12 reps
RPE 10
5
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 9.5
RPE 9
6
Lat Pulldown
1
1
10 reps
12 reps
RPE 9.5
RPE 9
7
Single Arm Iso Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
8
Rear Delt Fly (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
9
Shoulder Press (Machine)
1
8-10 reps
RPE 10
10
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
3
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 8.5
4
Dip (Bodyweight)
1
8-12 reps
RPE 10
5
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 9.5
RPE 9
6
Lat Pulldown
1
1
10 reps
12 reps
RPE 9.5
RPE 9
7
Single Arm Iso Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
8
Rear Delt Fly (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
9
Shoulder Press (Machine)
1
8-10 reps
RPE 10
10
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
3
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 8.5
4
Dip (Bodyweight)
1
8-12 reps
RPE 10
5
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 9.5
RPE 9
6
Lat Pulldown
1
1
10 reps
12 reps
RPE 9.5
RPE 9
7
Single Arm Iso Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
8
Rear Delt Fly (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
9
Shoulder Press (Machine)
1
8-10 reps
RPE 10
10
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
3
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 8.5
4
Dip (Bodyweight)
1
8-12 reps
RPE 10
5
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 9.5
RPE 9
6
Lat Pulldown
1
1
10 reps
12 reps
RPE 9.5
RPE 9
7
Single Arm Iso Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
8
Rear Delt Fly (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
9
Shoulder Press (Machine)
1
8-10 reps
RPE 10
10
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
3
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 8.5
4
Dip (Bodyweight)
1
8-12 reps
RPE 10
5
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 9.5
RPE 9
6
Lat Pulldown
1
1
10 reps
12 reps
RPE 9.5
RPE 9
7
Single Arm Iso Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
8
Rear Delt Fly (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
9
Shoulder Press (Machine)
1
8-10 reps
RPE 10
10
Run
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
10 reps
12 reps
RPE 9.5
RPE 9
RPE 8.5
3
Bench Press (Barbell)
1
1
10 reps
8 reps
RPE 9
RPE 8.5
4
Dip (Bodyweight)
1
8-12 reps
RPE 10
5
Chin-Up (Bodyweight)
1
1
8 reps
8 reps
RPE 9.5
RPE 9
6
Lat Pulldown
1
1
10 reps
12 reps
RPE 9.5
RPE 9
7
Single Arm Iso Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
8
Rear Delt Fly (Cable)
1
1
12 reps
10 reps
RPE 8.5
RPE 8.5
9
Shoulder Press (Machine)
1
8-10 reps
RPE 10
10
Run
1
30 mins
-
Week 1
1 / 8 Weeks
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
12 Reps
12 Reps
@9.5
@9
@8.5
2
Leg Press (45 Degrees)
1 Set
1 Set
10 Reps
8 Reps
@9.5
@9.5
3
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
4A
Leg Extension
1 Set
1 Set
12 Reps
12 Reps
@9
@8.5
4B
Leg Curl
1 Set
1 Set
12 Reps
12 Reps
@9
@8.5
5
Preacher Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@9
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@9
7A
Incline Curl (Dumbbell)
2 Sets
10 Reps
@9
7B
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
@9
8
Hammer Curl
1 Set
8-12 Reps
@10
9
Forearm Curl
2 Sets
10 Reps
@10
10
Run
1 Set
10 mins
@9.5
Day 1
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
10 Reps
9 Reps
@9.5
@8
@9
2
Pendlay Row
1 Set
1 Set
8 Reps
10 Reps
@9
@8.5
3
Lat Pulldown (Single Arm)
1 Set
8-12 Reps
@10
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9.5
@9
5
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@8.5
6
Chest Fly (Machine)
1 Set
8-12 Reps
@10
7
Lateral Raise (Cable)
3 Sets
10 Reps
@8.5
8
Lying Reverse Fly
2 Sets
12 Reps
@9
9
Shoulder Press (Machine)
1 Set
8-12 Reps
@10
10
Run
1 Set
30 mins
-
Day 3
1
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9.5
@9
@8.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
@9.5
@9
@8.5
3
Bench Press (Barbell)
1 Set
1 Set
10 Reps
8 Reps
@9
@8.5
4
Dip (Bodyweight)
1 Set
8-12 Reps
@10
5
Chin-Up (Bodyweight)
1 Set
1 Set
8 Reps
8 Reps
@9.5
@9
6
Lat Pulldown
1 Set
1 Set
10 Reps
12 Reps
@9.5
@9
7
Single Arm Iso Row
1 Set
1 Set
10 Reps
12 Reps
@9.5
@8.5
8
Rear Delt Fly (Cable)
1 Set
1 Set
12 Reps
10 Reps
@8.5
@8.5
9
Shoulder Press (Machine)
1 Set
8-10 Reps
@10
10
Run
1 Set
30 mins
-