logo
BoostcampPNG

Full Body Balance

by Ricali E.

Program Description

Unlock your potential with the Full Body Balance program, a comprehensive 16-week journey designed for intermediate lifters looking to enhance their bodybuilding skills. This program features four dynamic workouts each week, each lasting about 60 minutes, ensuring a balanced approach to strength and muscle development. Utilizing a full gym setup, you'll engage in a variety of exercises that promote overall strength, symmetry, and aesthetic appeal. Get ready to sculpt your physique and achieve your fitness goals with focused intensity and determination!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2025 01:58
  • Last Edited
    Jul 15, 2025 01:58
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
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Face Pull
3
12 reps
RPE 9
2
Hanging Leg Raise
3
10 reps
-
3A
Squat (Barbell)
3
6 reps
RPE 7
3B
Chest Supported Row (Machine)
3
12 reps
RPE 8
4A
Pull-Up (Weighted)
3
6 reps
RPE 7
4B
Bench Press (Barbell)
3
8 reps
RPE 7
5
Bicep Curl (Dumbbell)
3
12 reps
RPE 10
6
Tricep Extension (Dumbbell)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Ab Wheel
2
10 reps
-
2
Romanian Deadlift (Barbell)
2
10 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4A
Chin-Up (Bodyweight)
1
1
1
RPE 6
RPE 7
RPE 10
4B
Overhead Press (Barbell)
3
5 reps
RPE 9
5
Rear Delt Fly (Machine)
3
10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
RPE 8
2
Squat (Barbell)
3
8 reps
RPE 5
3
Lunge (Dumbbell)
2
10 reps
RPE 6
4
Dip (Bodyweight)
3
7 reps
-
5A
Hammer Curl (Dumbbell)
2
10 reps
-
5B
Tricep Rope Push Down (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
5 reps
5 reps
RPE 8
RPE 10
2A
Chin-Up (Bodyweight)
4
4 reps
-
2B
Overhead Press (Barbell)
3
5 reps
-
3
Leg Curl
3
10 reps
-
4A
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
4B
Skull Crusher (Barbell)
3
10 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Face Pull
3 Sets
12 Reps
@9
2
Hanging Leg Raise
3 Sets
10 Reps
-
3A
Squat (Barbell)
3 Sets
6 Reps
@7
3B
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
4A
Pull-Up (Weighted)
3 Sets
6 Reps
@7
4B
Bench Press (Barbell)
3 Sets
8 Reps
@7
5
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@10
6
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@10
Day 2
1
Ab Wheel
2 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
2 Sets
10 Reps
@6
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@8
4A
Chin-Up (Bodyweight)
1 Set
1 Set
1 Set
@6
@7
@10
4B
Overhead Press (Barbell)
3 Sets
5 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@10
Day 3
1
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Squat (Barbell)
3 Sets
8 Reps
@5
3
Lunge (Dumbbell)
2 Sets
10 Reps
@6
4
Dip (Bodyweight)
3 Sets
7 Reps
-
5A
Hammer Curl (Dumbbell)
2 Sets
10 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
10 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
5 Reps
5 Reps
@8
@10
2A
Chin-Up (Bodyweight)
4 Sets
4 Reps
-
2B
Overhead Press (Barbell)
3 Sets
5 Reps
-
3
Leg Curl
3 Sets
10 Reps
-
4A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
4B
Skull Crusher (Barbell)
3 Sets
10 Reps
-