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Canada

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Program Description

Strength training beside running, swimming, and muay thai

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 01, 2024 08:05
  • Last Edited
    Jun 18, 2025 12:08

Summary

Embark on a transformative 10-week journey with the "Canada" workout program, designed for those ready to elevate their strength and conditioning. With four training days each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, Romanian deadlifts, and weighted pull-ups, ensuring a comprehensive approach to building muscle and enhancing endurance. This program is tailored for gym enthusiasts who are eager to push their limits and achieve impressive results. Get ready to redefine your fitness goals and experience the power of consistent training!
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4.8 Stars with 10, 000+ Ratings
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
1
10 reps
8 reps
RPE 8
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
4
Leg Press
2
1
15 reps
12 reps
RPE 6
RPE 6
5
Walking Lunge (Dumbbell)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
5 reps
RPE 9
2
Bent Over Row (Barbell)
2
1
8 reps
6 reps
RPE 8
RPE 8
3
Single Arm Row (Dumbbell)
2
1
10 reps
8 reps
RPE 7
RPE 7
4
Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 8
5
T-Bar Row
3
12 reps
RPE 7
6
Face Pull
3
15 reps
RPE 8
7
Bicep Curl (Barbell)
3
10 reps
RPE 6
8
Hammer Curl
3
12 reps
RPE 6
9
Concentration Curl
2
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
8 reps
5 reps
RPE 7
RPE 7
2
Overhead Press (Barbell)
2
2
8 reps
6 reps
RPE 7
RPE 7
3
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7
4
Dip (Bodyweight)
3
12 reps
RPE 6
5
Lateral Raise (Cable)
3
15 reps
RPE 7
6
Tricep Rope Push Down (Cable)
2
1
12 reps
10 reps
RPE 7
RPE 7
7
Bench Press (Close Grip)
3
10 reps
RPE 7
8
Overhead Extension (Dumbbell)
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
-
5
Pallof Press
3
12 reps
-
6
Ab Wheel
3
8 reps
-
7
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
-
5
Pallof Press
3
12 reps
-
6
Ab Wheel
3
8 reps
-
7
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
-
5
Pallof Press
3
12 reps
-
6
Ab Wheel
3
8 reps
-
7
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
-
5
Pallof Press
3
12 reps
-
6
Ab Wheel
3
8 reps
-
7
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
-
5
Pallof Press
3
12 reps
-
6
Ab Wheel
3
8 reps
-
7
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
-
5
Pallof Press
3
12 reps
-
6
Ab Wheel
3
8 reps
-
7
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
-
5
Pallof Press
3
12 reps
-
6
Ab Wheel
3
8 reps
-
7
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
-
5
Pallof Press
3
12 reps
-
6
Ab Wheel
3
8 reps
-
7
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
-
5
Pallof Press
3
12 reps
-
6
Ab Wheel
3
8 reps
-
7
Bicycle Crunch
2
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
4
12 reps
RPE 6
2
Wood Chop
4
12 reps
RPE 6
3
Russian Twist (Dumbbell)
4
15 reps
RPE 6
4
Plank
3
1 mins
-
5
Pallof Press
3
12 reps
-
6
Ab Wheel
3
8 reps
-
7
Bicycle Crunch
2
20 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@7
@7
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
10 Reps
8 Reps
@8
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
4
Leg Press
2 Sets
1 Set
15 Reps
12 Reps
@6
@6
5
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@6
Day 2
1
Pull-Up (Weighted)
4 Sets
5 Reps
@9
2
Bent Over Row (Barbell)
2 Sets
1 Set
8 Reps
6 Reps
@8
@8
3
Single Arm Row (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@7
@7
4
Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@8
5
T-Bar Row
3 Sets
12 Reps
@7
6
Face Pull
3 Sets
15 Reps
@8
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@6
8
Hammer Curl
3 Sets
12 Reps
@6
9
Concentration Curl
2 Sets
12 Reps
@6
Day 3
1
Bench Press (Barbell)
2 Sets
2 Sets
8 Reps
5 Reps
@7
@7
2
Overhead Press (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@7
@7
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
4
Dip (Bodyweight)
3 Sets
12 Reps
@6
5
Lateral Raise (Cable)
3 Sets
15 Reps
@7
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12 Reps
10 Reps
@7
@7
7
Bench Press (Close Grip)
3 Sets
10 Reps
@7
8
Overhead Extension (Dumbbell)
3 Sets
12 Reps
@7
Day 4
1
Hanging Leg Raise
4 Sets
12 Reps
@6
2
Wood Chop
4 Sets
12 Reps
@6
3
Russian Twist (Dumbbell)
4 Sets
15 Reps
@6
4
Plank
3 Sets
1 mins
-
5
Pallof Press
3 Sets
12 Reps
-
6
Ab Wheel
3 Sets
8 Reps
-
7
Bicycle Crunch
2 Sets
20 Reps
-