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BoostcampPNG

Cut version 4 days a week in gym and one home

by Ahmed Ashor
2 athletes joined

Program Description

Strength and fat loss

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Dumbbell Only
  • Program Length
    7 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 11, 2024 11:23
  • Last Edited
    Jun 18, 2025 11:49

Summary

Transform your physique with this focused 7-week cutting program designed for gym enthusiasts. Train five days a week, with four sessions in the gym and one at home, utilizing only dumbbells for maximum efficiency. Each workout incorporates supersets targeting major muscle groups, ensuring you burn fat while building lean muscle. Get ready to feel stronger and more defined as you push through this structured regimen tailored for serious results!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1B
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1C
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
1D
T-Bar Row
3
10 reps
RPE 8.5
1E
Chest Fly (Machine)
2
12 reps
RPE 8
1F
Seated Row (Machine)
2
12 reps
RPE 8
2A
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8.5
2B
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 8.5
3A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Run
1
20-40 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1B
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1C
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
1D
T-Bar Row
3
10 reps
RPE 8.5
1E
Chest Fly (Machine)
2
12 reps
RPE 8
1F
Seated Row (Machine)
2
12 reps
RPE 8
2A
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8.5
2B
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 8.5
3A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Run
1
20-40 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1B
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1C
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
1D
T-Bar Row
3
10 reps
RPE 8.5
1E
Chest Fly (Machine)
2
12 reps
RPE 8
1F
Seated Row (Machine)
2
12 reps
RPE 8
2A
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8.5
2B
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 8.5
3A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Run
1
20-40 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1B
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1C
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
1D
T-Bar Row
3
10 reps
RPE 8.5
1E
Chest Fly (Machine)
2
12 reps
RPE 8
1F
Seated Row (Machine)
2
12 reps
RPE 8
2A
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8.5
2B
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 8.5
3A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Run
1
20-40 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1B
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1C
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
1D
T-Bar Row
3
10 reps
RPE 8.5
1E
Chest Fly (Machine)
2
12 reps
RPE 8
1F
Seated Row (Machine)
2
12 reps
RPE 8
2A
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8.5
2B
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 8.5
3A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Run
1
20-40 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1B
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1C
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
1D
T-Bar Row
3
10 reps
RPE 8.5
1E
Chest Fly (Machine)
2
12 reps
RPE 8
1F
Seated Row (Machine)
2
12 reps
RPE 8
2A
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8.5
2B
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 8.5
3A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Run
1
20-40 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Chest Fly (Dumbbell)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1B
Lat Pulldown
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
1C
Bench Press (Dumbbell)
3
10 reps
RPE 8.5
1D
T-Bar Row
3
10 reps
RPE 8.5
1E
Chest Fly (Machine)
2
12 reps
RPE 8
1F
Seated Row (Machine)
2
12 reps
RPE 8
2A
Tricep Rope Push Down (Cable)
3
9 reps
RPE 8.5
2B
Reverse Bicep Curl (EZ Bar)
3
9 reps
RPE 8.5
3A
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 8
3B
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
4
Run
1
20-40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
2
Sumo Deadlift (Paused)
1
2
8 reps
10 reps
RPE 9
RPE 8
3
Leg Press (45 Degrees)
1
2
8 reps
10 reps
RPE 9
RPE 8
4A
Leg Extension
2
10 reps
RPE 8.5
4B
Leg Curl
2
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 8.5
6
Rear Delt Row
4
10-13 reps
RPE 8.5
7
Shoulder Press (Machine)
3
10 reps
RPE 8.5
8
Back Extension
1
1
10 reps
15 reps
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
2
Sumo Deadlift (Paused)
1
2
8 reps
10 reps
RPE 9
RPE 8
3
Leg Press (45 Degrees)
1
2
8 reps
10 reps
RPE 9
RPE 8
4A
Leg Extension
2
10 reps
RPE 8.5
4B
Leg Curl
2
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 8.5
6
Rear Delt Row
4
10-13 reps
RPE 8.5
7
Shoulder Press (Machine)
3
10 reps
RPE 8.5
8
Back Extension
1
1
10 reps
15 reps
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
2
Sumo Deadlift (Paused)
1
2
8 reps
10 reps
RPE 9
RPE 8
3
Leg Press (45 Degrees)
1
2
8 reps
10 reps
RPE 9
RPE 8
4A
Leg Extension
2
10 reps
RPE 8.5
4B
Leg Curl
2
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 8.5
6
Rear Delt Row
4
10-13 reps
RPE 8.5
7
Shoulder Press (Machine)
3
10 reps
RPE 8.5
8
Back Extension
1
1
10 reps
15 reps
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
2
Sumo Deadlift (Paused)
1
2
8 reps
10 reps
RPE 9
RPE 8
3
Leg Press (45 Degrees)
1
2
8 reps
10 reps
RPE 9
RPE 8
4A
Leg Extension
2
10 reps
RPE 8.5
4B
Leg Curl
2
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 8.5
6
Rear Delt Row
4
10-13 reps
RPE 8.5
7
Shoulder Press (Machine)
3
10 reps
RPE 8.5
8
Back Extension
1
1
10 reps
15 reps
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
2
Sumo Deadlift (Paused)
1
2
8 reps
10 reps
RPE 9
RPE 8
3
Leg Press (45 Degrees)
1
2
8 reps
10 reps
RPE 9
RPE 8
4A
Leg Extension
2
10 reps
RPE 8.5
4B
Leg Curl
2
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 8.5
6
Rear Delt Row
4
10-13 reps
RPE 8.5
7
Shoulder Press (Machine)
3
10 reps
RPE 8.5
8
Back Extension
1
1
10 reps
15 reps
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
2
Sumo Deadlift (Paused)
1
2
8 reps
10 reps
RPE 9
RPE 8
3
Leg Press (45 Degrees)
1
2
8 reps
10 reps
RPE 9
RPE 8
4A
Leg Extension
2
10 reps
RPE 8.5
4B
Leg Curl
2
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 8.5
6
Rear Delt Row
4
10-13 reps
RPE 8.5
7
Shoulder Press (Machine)
3
10 reps
RPE 8.5
8
Back Extension
1
1
10 reps
15 reps
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8
2
Sumo Deadlift (Paused)
1
2
8 reps
10 reps
RPE 9
RPE 8
3
Leg Press (45 Degrees)
1
2
8 reps
10 reps
RPE 9
RPE 8
4A
Leg Extension
2
10 reps
RPE 8.5
4B
Leg Curl
2
10 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
5
12-15 reps
RPE 8.5
6
Rear Delt Row
4
10-13 reps
RPE 8.5
7
Shoulder Press (Machine)
3
10 reps
RPE 8.5
8
Back Extension
1
1
10 reps
15 reps
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 7
2
Pendlay Row
1
1
10 reps
15 reps
RPE 9
RPE 9
3A
Forearm Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
3B
Neck Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
4A
Lateral Raise (Dumbbell)
2
2
10 reps
12 reps
RPE 9
RPE 8
4B
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 8
5
Pike Push Up
2
1
10 reps
8 reps
RPE 9
RPE 7
6
Plank
3
2 mins
-
7A
Russian Twist
3
15 reps
-
7B
Dragon Fly
3
15 reps
-
8
Jump Rope
1
10-20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 7
2
Pendlay Row
1
1
10 reps
15 reps
RPE 9
RPE 9
3A
Forearm Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
3B
Neck Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
4A
Lateral Raise (Dumbbell)
2
2
10 reps
12 reps
RPE 9
RPE 8
4B
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 8
5
Pike Push Up
2
1
10 reps
8 reps
RPE 9
RPE 7
6
Plank
3
2 mins
-
7A
Russian Twist
3
15 reps
-
7B
Dragon Fly
3
15 reps
-
8
Jump Rope
1
10-20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 7
2
Pendlay Row
1
1
10 reps
15 reps
RPE 9
RPE 9
3A
Forearm Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
3B
Neck Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
4A
Lateral Raise (Dumbbell)
2
2
10 reps
12 reps
RPE 9
RPE 8
4B
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 8
5
Pike Push Up
2
1
10 reps
8 reps
RPE 9
RPE 7
6
Plank
3
2 mins
-
7A
Russian Twist
3
15 reps
-
7B
Dragon Fly
3
15 reps
-
8
Jump Rope
1
10-20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 7
2
Pendlay Row
1
1
10 reps
15 reps
RPE 9
RPE 9
3A
Forearm Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
3B
Neck Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
4A
Lateral Raise (Dumbbell)
2
2
10 reps
12 reps
RPE 9
RPE 8
4B
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 8
5
Pike Push Up
2
1
10 reps
8 reps
RPE 9
RPE 7
6
Plank
3
2 mins
-
7A
Russian Twist
3
15 reps
-
7B
Dragon Fly
3
15 reps
-
8
Jump Rope
1
10-20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 7
2
Pendlay Row
1
1
10 reps
15 reps
RPE 9
RPE 9
3A
Forearm Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
3B
Neck Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
4A
Lateral Raise (Dumbbell)
2
2
10 reps
12 reps
RPE 9
RPE 8
4B
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 8
5
Pike Push Up
2
1
10 reps
8 reps
RPE 9
RPE 7
6
Plank
3
2 mins
-
7A
Russian Twist
3
15 reps
-
7B
Dragon Fly
3
15 reps
-
8
Jump Rope
1
10-20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 7
2
Pendlay Row
1
1
10 reps
15 reps
RPE 9
RPE 9
3A
Forearm Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
3B
Neck Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
4A
Lateral Raise (Dumbbell)
2
2
10 reps
12 reps
RPE 9
RPE 8
4B
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 8
5
Pike Push Up
2
1
10 reps
8 reps
RPE 9
RPE 7
6
Plank
3
2 mins
-
7A
Russian Twist
3
15 reps
-
7B
Dragon Fly
3
15 reps
-
8
Jump Rope
1
10-20 mins
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
1
1
1
10 reps
8 reps
12 reps
RPE 9
RPE 8
RPE 7
2
Pendlay Row
1
1
10 reps
15 reps
RPE 9
RPE 9
3A
Forearm Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
3B
Neck Curl
2
2
10 reps
12 reps
RPE 9
RPE 8
4A
Lateral Raise (Dumbbell)
2
2
10 reps
12 reps
RPE 9
RPE 8
4B
Rear Delt Fly (Dumbbell)
2
1
1
10 reps
10 reps
12 reps
RPE 9
RPE 8
RPE 8
5
Pike Push Up
2
1
10 reps
8 reps
RPE 9
RPE 7
6
Plank
3
2 mins
-
7A
Russian Twist
3
15 reps
-
7B
Dragon Fly
3
15 reps
-
8
Jump Rope
1
10-20 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7
RPE 9
3
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 9
RPE 8
4
Dip (Bodyweight)
1
2
10 reps
11 reps
RPE 9
RPE 8
5
Underhand Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
6
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
RPE 8
RPE 9
7A
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
7B
Bicep Curl (Machine)
2
10 reps
RPE 9
8A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
8B
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7
RPE 9
3
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 9
RPE 8
4
Dip (Bodyweight)
1
2
10 reps
11 reps
RPE 9
RPE 8
5
Underhand Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
6
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
RPE 8
RPE 9
7A
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
7B
Bicep Curl (Machine)
2
10 reps
RPE 9
8A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
8B
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7
RPE 9
3
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 9
RPE 8
4
Dip (Bodyweight)
1
2
10 reps
11 reps
RPE 9
RPE 8
5
Underhand Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
6
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
RPE 8
RPE 9
7A
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
7B
Bicep Curl (Machine)
2
10 reps
RPE 9
8A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
8B
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7
RPE 9
3
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 9
RPE 8
4
Dip (Bodyweight)
1
2
10 reps
11 reps
RPE 9
RPE 8
5
Underhand Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
6
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
RPE 8
RPE 9
7A
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
7B
Bicep Curl (Machine)
2
10 reps
RPE 9
8A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
8B
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7
RPE 9
3
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 9
RPE 8
4
Dip (Bodyweight)
1
2
10 reps
11 reps
RPE 9
RPE 8
5
Underhand Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
6
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
RPE 8
RPE 9
7A
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
7B
Bicep Curl (Machine)
2
10 reps
RPE 9
8A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
8B
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7
RPE 9
3
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 9
RPE 8
4
Dip (Bodyweight)
1
2
10 reps
11 reps
RPE 9
RPE 8
5
Underhand Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
6
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
RPE 8
RPE 9
7A
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
7B
Bicep Curl (Machine)
2
10 reps
RPE 9
8A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
8B
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
1
1
8 reps
10 reps
12 reps
9 reps
RPE 9
RPE 8
RPE 7
RPE 8.5
2
Incline Bench Press (Barbell)
1
1
1
10 reps
12 reps
15 reps
RPE 8.5
RPE 7
RPE 9
3
Seated Row (Cable)
2
1
10 reps
12 reps
RPE 9
RPE 8
4
Dip (Bodyweight)
1
2
10 reps
11 reps
RPE 9
RPE 8
5
Underhand Lat Pulldown
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
6
Lat Pulldown (Single Arm)
1
1
10 reps
15 reps
RPE 8
RPE 9
7A
Single Arm Tricep Extension (Cable)
2
10 reps
RPE 9
7B
Bicep Curl (Machine)
2
10 reps
RPE 9
8A
Overhead Tricep Extension (Cable)
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
8B
Hammer Curl
1
1
1
10 reps
12 reps
15 reps
RPE 9
RPE 8
RPE 9
9
Run
1
20-40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
13 reps
RPE 9
RPE 8
RPE 7
RPE 9
2
Sumo Deadlift (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9
RPE 7
RPE 8
3
Single Leg Press
1
2
8 reps
10 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
10 reps
8 reps
RPE 9
RPE 8
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
1
2
10 reps
12 reps
RPE 9
RPE 8
7
Face Pull
1
3
12 reps
15 reps
RPE 9
RPE 8
8
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 8
9
Run
1
20-40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
13 reps
RPE 9
RPE 8
RPE 7
RPE 9
2
Sumo Deadlift (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9
RPE 7
RPE 8
3
Single Leg Press
1
2
8 reps
10 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
10 reps
8 reps
RPE 9
RPE 8
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
1
2
10 reps
12 reps
RPE 9
RPE 8
7
Face Pull
1
3
12 reps
15 reps
RPE 9
RPE 8
8
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 8
9
Run
1
20-40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
13 reps
RPE 9
RPE 8
RPE 7
RPE 9
2
Sumo Deadlift (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9
RPE 7
RPE 8
3
Single Leg Press
1
2
8 reps
10 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
10 reps
8 reps
RPE 9
RPE 8
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
1
2
10 reps
12 reps
RPE 9
RPE 8
7
Face Pull
1
3
12 reps
15 reps
RPE 9
RPE 8
8
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 8
9
Run
1
20-40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
13 reps
RPE 9
RPE 8
RPE 7
RPE 9
2
Sumo Deadlift (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9
RPE 7
RPE 8
3
Single Leg Press
1
2
8 reps
10 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
10 reps
8 reps
RPE 9
RPE 8
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
1
2
10 reps
12 reps
RPE 9
RPE 8
7
Face Pull
1
3
12 reps
15 reps
RPE 9
RPE 8
8
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 8
9
Run
1
20-40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
13 reps
RPE 9
RPE 8
RPE 7
RPE 9
2
Sumo Deadlift (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9
RPE 7
RPE 8
3
Single Leg Press
1
2
8 reps
10 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
10 reps
8 reps
RPE 9
RPE 8
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
1
2
10 reps
12 reps
RPE 9
RPE 8
7
Face Pull
1
3
12 reps
15 reps
RPE 9
RPE 8
8
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 8
9
Run
1
20-40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
13 reps
RPE 9
RPE 8
RPE 7
RPE 9
2
Sumo Deadlift (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9
RPE 7
RPE 8
3
Single Leg Press
1
2
8 reps
10 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
10 reps
8 reps
RPE 9
RPE 8
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
1
2
10 reps
12 reps
RPE 9
RPE 8
7
Face Pull
1
3
12 reps
15 reps
RPE 9
RPE 8
8
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 8
9
Run
1
20-40 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
8 reps
10 reps
12 reps
13 reps
RPE 9
RPE 8
RPE 7
RPE 9
2
Sumo Deadlift (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9
RPE 7
RPE 8
3
Single Leg Press
1
2
8 reps
10 reps
RPE 9
RPE 8
4
Seated Calf Raise
1
1
1
8 reps
10 reps
8 reps
RPE 9
RPE 8
RPE 8
5
Lateral Raise (Cable)
2
12 reps
RPE 8
6
One Arm Lateral Raise (Cable)
1
2
10 reps
12 reps
RPE 9
RPE 8
7
Face Pull
1
3
12 reps
15 reps
RPE 9
RPE 8
8
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
RPE 8
9
Run
1
20-40 mins
RPE 8
Week 1
1 / 7 Weeks
Day 1
1A
Incline Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1B
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
1C
Bench Press (Dumbbell)
3 Sets
10 Reps
@8.5
1D
T-Bar Row
3 Sets
10 Reps
@8.5
1E
Chest Fly (Machine)
2 Sets
12 Reps
@8
1F
Seated Row (Machine)
2 Sets
12 Reps
@8
2A
Tricep Rope Push Down (Cable)
3 Sets
9 Reps
@8.5
2B
Reverse Bicep Curl (EZ Bar)
3 Sets
9 Reps
@8.5
3A
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
3B
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
4
Run
1 Set
20-40 mins
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8
2
Sumo Deadlift (Paused)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
3
Leg Press (45 Degrees)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4A
Leg Extension
2 Sets
10 Reps
@8.5
4B
Leg Curl
2 Sets
10 Reps
@8.5
5
Lateral Raise (Dumbbell)
5 Sets
12-15 Reps
@8.5
6
Rear Delt Row
4 Sets
10-13 Reps
@8.5
7
Shoulder Press (Machine)
3 Sets
10 Reps
@8.5
8
Back Extension
1 Set
1 Set
10 Reps
15 Reps
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 3
1
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
12 Reps
@9
@8
@7
2
Pendlay Row
1 Set
1 Set
10 Reps
15 Reps
@9
@9
3A
Forearm Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
3B
Neck Curl
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4A
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@9
@8
4B
Rear Delt Fly (Dumbbell)
2 Sets
1 Set
1 Set
10 Reps
10 Reps
12 Reps
@9
@8
@8
5
Pike Push Up
2 Sets
1 Set
10 Reps
8 Reps
@9
@7
6
Plank
3 Sets
2 mins
-
7A
Russian Twist
3 Sets
15 Reps
-
7B
Dragon Fly
3 Sets
15 Reps
-
8
Jump Rope
1 Set
10-20 mins
@7.5
Day 4
1
Pull-Up (Assisted)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
9 Reps
@9
@8
@7
@8.5
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@8.5
@7
@9
3
Seated Row (Cable)
2 Sets
1 Set
10 Reps
12 Reps
@9
@8
4
Dip (Bodyweight)
1 Set
2 Sets
10 Reps
11 Reps
@9
@8
5
Underhand Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
6
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
15 Reps
@8
@9
7A
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
@9
7B
Bicep Curl (Machine)
2 Sets
10 Reps
@9
8A
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
8B
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
12 Reps
15 Reps
@9
@8
@9
9
Run
1 Set
20-40 mins
@8
Day 5
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
12 Reps
13 Reps
@9
@8
@7
@9
2
Sumo Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9
@7
@8
3
Single Leg Press
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
4
Seated Calf Raise
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
@9
@8
@8
5
Lateral Raise (Cable)
2 Sets
12 Reps
@8
6
One Arm Lateral Raise (Cable)
1 Set
2 Sets
10 Reps
12 Reps
@9
@8
7
Face Pull
1 Set
3 Sets
12 Reps
15 Reps
@9
@8
8
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9
@8
9
Run
1 Set
20-40 mins
@8