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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!
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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
-