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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 20, 2025 10:44
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.3%
Triceps
9.9%
Glutes
8.5%
Lats
8.4%
Biceps
8.4%
Quadriceps
8.2%
Hamstrings
8%
Chest
6.3%
Abs
5.8%
Front Delts
5.6%
Rear Delts
4.9%
Middle Delts
4.6%
Lower Back
4.6%
Calves
1.9%
Stretching
1.9%
Forearms
1.5%
Adductors
1%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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