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BoostcampPNG

Mom’s Program

by Sean R.
1 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 15, 2025 02:51
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Hamstrings
10.6%
Upper Back
7.9%
Quadriceps
7.9%
Biceps
7.6%
Front Delts
7.3%
Chest
7.3%
Glutes
7%
Lats
6.2%
Abs
6.2%
Calves
5.9%
Lower Back
5.3%
Middle Delts
5%
Rear Delts
1.8%
Forearms
1.2%
Adductors
1.2%
Abductors
0.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Single Arm Tricep Extension (Cable)
1
10-15 reps
RPE 7
4
Lateral Raise (Dumbbell)
1
10-15 reps
RPE 7
5
Hammer Curl (Dumbbell)
1
10-15 reps
RPE 7
6
Hyperextension
2
8-12 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
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
8-12 reps
RPE 7
2
Overhead Tricep Extension (Dumbbell)
1
10-15 reps
RPE 7
3
Seated Row (Machine)
2
8-12 reps
RPE 7
4
Reverse Pec Deck
1
10-15 reps
RPE 7
5
Bicep Curl (Cable)
1
10-15 reps
RPE 7
6
Lying Leg Raise
2
10-15 reps
RPE 7
7
Lying Leg Curl
1
10-15 reps
RPE 7
8
Walking Lunge
2
8-12 reps
RPE 7
9
Single Leg Calf Raise (Bodyweight)
1
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
8-12 reps
RPE 7
2
Calf Raise (Leg Press)
1
10-15 reps
RPE 7
3
Plank
1
10-30 mins
RPE 7
4
Romanian Deadlift (Dumbbell)
2
8-12 reps
RPE 7
5
Shoulder Press (Machine)
2
8-12 reps
RPE 7
6
Chest Fly (Machine)
1
10-15 reps
RPE 7
7
Lat Pulldown
1
10-15 reps
RPE 7
8
Tricep Pushdown (Cable)
2
8-12 reps
RPE 7
9
Preacher Curl (Barbell)
2
8-12 reps
RPE 7
Week 1
1 / 12 Weeks
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
Lateral Raise (Dumbbell)
1 Set
10-15 Reps
@7
5
Hammer Curl (Dumbbell)
1 Set
10-15 Reps
@7
6
Hyperextension
2 Sets
8-12 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 2
1
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@7
2
Overhead Tricep Extension (Dumbbell)
1 Set
10-15 Reps
@7
3
Seated Row (Machine)
2 Sets
8-12 Reps
@7
4
Reverse Pec Deck
1 Set
10-15 Reps
@7
5
Bicep Curl (Cable)
1 Set
10-15 Reps
@7
6
Lying Leg Raise
2 Sets
10-15 Reps
@7
7
Lying Leg Curl
1 Set
10-15 Reps
@7
8
Walking Lunge
2 Sets
8-12 Reps
@7
9
Single Leg Calf Raise (Bodyweight)
1 Set
10-15 Reps
@7
Day 3
1
Leg Press (45 Degrees)
2 Sets
8-12 Reps
@7
2
Calf Raise (Leg Press)
1 Set
10-15 Reps
@7
3
Plank
1 Set
10-30 mins
@7
4
Romanian Deadlift (Dumbbell)
2 Sets
8-12 Reps
@7
5
Shoulder Press (Machine)
2 Sets
8-12 Reps
@7
6
Chest Fly (Machine)
1 Set
10-15 Reps
@7
7
Lat Pulldown
1 Set
10-15 Reps
@7
8
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@7
9
Preacher Curl (Barbell)
2 Sets
8-12 Reps
@7