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BoostcampPNG

LET'S GOOO IMPROOOOOOOOVED

by A9ZO3

Program Description

Rest: After compounds → 2–3 min Between supersets → 60–90 s ⚙️ Progression Strategy If all sets < RPE 9 → add +1 rep next week. When you hit top rep range on all sets → add +2.5–5 kg next week. Every 5th week → deload (–30 % load or volume).

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 19, 2025 11:57
  • Last Edited
    Oct 24, 2025 10:18

Summary

Get ready to elevate your training with the **LET'S GOOO IMPROOOOOOOOVED** program! Over the course of 12 weeks, this 4-day-a-week regimen focuses on building strength and muscle through a combination of compound lifts and targeted supersets. Each workout is designed to challenge your limits, featuring essential exercises like the Barbell Bench Press and Squats, ensuring you develop a well-rounded physique. Perfect for those ready to commit and see real results, this program will push you to new heights in your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Upper Back
9.2%
Glutes
8.9%
Hamstrings
8.9%
Quadriceps
8.2%
Lats
7.7%
Biceps
7.7%
Front Delts
6.6%
Abs
6.4%
Chest
5.1%
Rear Delts
4.6%
Middle Delts
3.8%
Lower Back
3.8%
Forearms
3.1%
Calves
1.5%
Stretching
1.5%
Adductors
1%
Abductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7-9
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 7-8
3
Seated Overhead Press (Barbell)
3
8-10 reps
RPE 7-8
4A
Lateral Raise (Cable)
3
12-15 reps
RPE 7
4B
Chest Fly (Cable)
3
12-15 reps
RPE 7
5A
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
5B
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7-9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7-9
3A
Leg Press
3
10-12 reps
RPE 8
3B
Standing Calf Raise
3
10-12 reps
RPE 8
4A
Leg Curl
3
10-12 reps
RPE 8
4B
Leg Extension
3
10-12 reps
RPE 8
5
Dead Bug
3
8-10 reps
RPE 6-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
6-8 reps
RPE 7-9
2
Chest Supported Row (Machine)
3
8-10 reps
RPE 7-9
3
Lat Pulldown
3
10-12 reps
RPE 7-9
4
Straight Arm Pulldown
3
12-15 reps
RPE 7
5A
Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
5B
Face Pull
3
12-15 reps
RPE 7
6A
Bicep Curl (Cable)
3
10-12 reps
RPE 8
6B
Hammer Curl (Cable)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
5
Abs Crunch (Machine)
3
25-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8-10 reps
RPE 7-8
2A
Hip Thrust (Barbell)
3
10-12 reps
RPE 8
2B
Back Extension
3
10-12 reps
RPE 7-8
3
Seated Row (Cable)
3
10-12 reps
RPE 7
4A
Skull Crusher (Barbell)
3
10-12 reps
RPE 8
4B
Plank
3
30-60 mins
RPE 6-7
5
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7-9
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@7-8
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
@7-8
4A
Lateral Raise (Cable)
3 Sets
12-15 Reps
@7
4B
Chest Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@7
@7
5A
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@8
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
@7-9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7-9
3A
Leg Press
3 Sets
10-12 Reps
@8
3B
Standing Calf Raise
3 Sets
10-12 Reps
@8
4A
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4B
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Dead Bug
3 Sets
8-10 Reps
@6-8
Day 3
1
Bent Over Row (Barbell)
3 Sets
6-8 Reps
@7-9
2
Chest Supported Row (Machine)
3 Sets
8-10 Reps
@7-9
3
Lat Pulldown
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7-9
@7-9
@7-9
4
Straight Arm Pulldown
3 Sets
12-15 Reps
@7
5A
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5B
Face Pull
3 Sets
12-15 Reps
@7
6A
Bicep Curl (Cable)
3 Sets
10-12 Reps
@8
6B
Hammer Curl (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 4
1
Deadlift (Barbell)
3 Sets
8-10 Reps
@7-8
2A
Hip Thrust (Barbell)
3 Sets
10-12 Reps
@8
2B
Back Extension
3 Sets
10-12 Reps
@7-8
3
Seated Row (Cable)
3 Sets
10-12 Reps
@7
4A
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4B
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
5
Abs Crunch (Machine)
1 Set
1 Set
1 Set
25-30 Reps
25-30 Reps
25-30 Reps
@8
@8
@8