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BoostcampPNG

Mom’s Program

by Sean R.
2 athletes joined

Program Description

The goal is to find weights in week 1 where the low end number hits the sweet spot. Each week after add reps at the same weight till you hit the top end number. Once there add more weight or increase difficulty so reps go back to the lower end. Rinse and Repeat.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    Nov 15, 2025 02:05
  • Last Edited
    Nov 18, 2025 01:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Hamstrings
10.6%
Chest
9.7%
Upper Back
9.7%
Front Delts
8.7%
Lats
7.7%
Quadriceps
7.2%
Calves
7.2%
Glutes
6.8%
Middle Delts
4.8%
Biceps
4.8%
Lower Back
4.8%
Abs
2.4%
Rear Delts
1%
Forearms
1%
Adductors
1%
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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
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Hyperextension
2
8-12 reps
RPE 7
5
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
6
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
7
Leg Extension
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Push Up (Incline)
2
8-12 reps
RPE 7
2
Inverted Row
2
8-12 reps
RPE 7
3
Lunge (Bodyweight)
2
8-12 reps
RPE 7
4
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
5
Lying Leg Raise
1
8-12 reps
RPE 7
6
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
7
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
8
Leg Curl
1
10-15 reps
RPE 7
9
Seated Calf Raise
1
10-15 reps
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Push Up (Incline)
2 Sets
8-12 Reps
@7
2
Inverted Row
2 Sets
8-12 Reps
@7
3
Lunge (Bodyweight)
2 Sets
8-12 Reps
@7
4
Single Arm Tricep Extension (Cable)
1 Set
10-15 Reps
@7
5
Lying Leg Raise
1 Set
8-12 Reps
@7
6
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@7
7
Hammer Curl (Dumbbell)
1 Set
10-15 Reps
@7
8
Leg Curl
1 Set
10-15 Reps
@7
9
Seated Calf Raise
1 Set
10-15 Reps
@7
Day 1
1
Push Up (Incline)
2 Sets
8-12 Reps
@7
2
Inverted Row
2 Sets
8-12 Reps
@7
3
Single Arm Tricep Extension (Cable)
1 Set
10-15 Reps
@7
4
Hyperextension
2 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@7
6
Hammer Curl (Dumbbell)
1 Set
10-15 Reps
@7
7
Leg Extension
1 Set
10-15 Reps
@7
8
Leg Curl
1 Set
10-15 Reps
@7
9
Seated Calf Raise
2 Sets
8-12 Reps
@7
Day 3
1
Push Up (Incline)
2 Sets
8-12 Reps
@7
2
Inverted Row
2 Sets
8-12 Reps
@7
3
Single Arm Tricep Extension (Cable)
1 Set
10-15 Reps
@7
4
Hyperextension
2 Sets
8-12 Reps
@7
5
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@7
6
Hammer Curl (Dumbbell)
1 Set
10-15 Reps
@7
7
Leg Extension
1 Set
10-15 Reps
@7
8
Leg Curl
1 Set
10-15 Reps
@7
9
Seated Calf Raise
2 Sets
8-12 Reps
@7