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NRG training

by Nick Bhatnagar
1 athletes joined

Program Description

Intermediate to advance lifters who are looking for a change with great gains. Note: Rest should not be more than 2 min on single exercise and no more than 1 min for superset. Tempo: 1-2-1

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 17, 2025 06:18
  • Last Edited
    Jun 18, 2025 10:01

Summary

Unleash your potential with the NRG Training program, a dynamic 12-week journey designed to elevate your strength and endurance. Committing to five days a week, you'll engage in a variety of supersets and targeted exercises, including powerful movements like the Incline Bench Press and Hack Squat, ensuring a comprehensive full-body workout. This program is perfect for those ready to challenge themselves and achieve noticeable gains in muscle definition and overall fitness. Equip yourself with the right tools and get ready to transform your physique!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
12 reps
RPE 8
1B
Neck Extension
3
12 reps
RPE 8
2
Pull-Up (Weighted)
3
10 reps
RPE 8
3
JM Press
3
12 reps
RPE 8
4A
Upright Row (Barbell)
3
12 reps
RPE 8
4B
Wrist Curls
3
12 reps
RPE 8
5
Hack Squat
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
2
Incline Curl (Dumbbell)
3
12 reps
RPE 8
3A
Face Pull
3
15 reps
RPE 8
3B
Face Away Cable Curl
3
15 reps
RPE 8
4A
Walking Lunge (Dumbbell)
3
12 reps
RPE 8
4B
Neck Flexion
3
15 reps
RPE 8
5
Chest Press (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
15 reps
RPE 8
1B
Side Crunch (Cable)
3
15 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
3A
Lying Leg Curl
3
15 reps
RPE 8
3B
Calf Raise (Leg Press)
3
15 reps
RPE 8
4
Chest Press (Machine)
3
12 reps
RPE 8
5
Lat Pulldown
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Row
3
12 reps
RPE 8
2A
Leg Extension
3
15 reps
RPE 8
2B
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Seated Row (Machine)
3
12 reps
RPE 8
5A
Bicep Curl (Barbell)
3
12 reps
RPE 8
5B
Tricep Extension (Cable)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Lat Prayer
3
12 reps
RPE 8
4
Tricep Extension (Cable)
3
12 reps
RPE 8
5
Seated Military Press (Barbell)
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
1B
Neck Extension
3 Sets
12 Reps
@8
2
Pull-Up (Weighted)
3 Sets
10 Reps
@8
3
JM Press
3 Sets
12 Reps
@8
4A
Upright Row (Barbell)
3 Sets
12 Reps
@8
4B
Wrist Curls
3 Sets
12 Reps
@8
5
Hack Squat
3 Sets
15 Reps
@8
Day 2
1
Single Arm Row (Dumbbell)
3 Sets
15 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
3A
Face Pull
3 Sets
15 Reps
@8
3B
Face Away Cable Curl
3 Sets
15 Reps
@8
4A
Walking Lunge (Dumbbell)
3 Sets
12 Reps
@8
4B
Neck Flexion
3 Sets
15 Reps
@8
5
Chest Press (Machine)
3 Sets
15 Reps
@8
Day 3
1A
Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
1B
Side Crunch (Cable)
3 Sets
15 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
3A
Lying Leg Curl
3 Sets
15 Reps
@8
3B
Calf Raise (Leg Press)
3 Sets
15 Reps
@8
4
Chest Press (Machine)
3 Sets
12 Reps
@8
5
Lat Pulldown
3 Sets
12 Reps
@8
Day 4
1
Rear Delt Row
3 Sets
12 Reps
@8
2A
Leg Extension
3 Sets
15 Reps
@8
2B
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Seated Row (Machine)
3 Sets
12 Reps
@8
5A
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
5B
Tricep Extension (Cable)
3 Sets
15 Reps
@8
Day 5
1
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Lat Prayer
3 Sets
12 Reps
@8
4
Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Seated Military Press (Barbell)
3 Sets
12 Reps
@8