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BoostcampPNG

Grandpa’s Workout Idea (1)

by Parker

Program Description

The purpose of this workout is to slowly build up muscle and overall strength for a multi sport athlete.

Program Overview

  • Level
    Intermediate, Beginner
  • Goal
    Athletics, Strength, Muscle
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 28, 2026 02:49
  • Last Edited
    Mar 28, 2026 03:01
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.5%
Upper Back
15.8%
Abs
13.2%
Forearms
7.9%
Front Delts
7%
Middle Delts
5.3%
Quadriceps
5.3%
Glutes
5.3%
Hamstrings
5.3%
Calves
5.3%
Lats
5.3%
Adductors
2.6%
Biceps
2.6%
Chest
1.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
3
10 reps
RPE 7
2
Military Press (Barbell)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7
4
Toe Raise
3
10 reps
RPE 9
5
Shrug (Barbell)
3
10 reps
RPE 8.5
6
Bench Press (Paused)
1
10 reps
RPE 7.5
7
Tricep curl
3
10 reps
RPE 7.5
8
Bent Over Row (Dumbbell)
3
10 reps
RPE 7.5
9
Russian Twist
1
1
1
20 reps
20 reps
20 reps
RPE 6.5
RPE 7
RPE 8
10
Plank
1
2
1 mins
1 mins
RPE 7
RPE 8
11
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
Week 1
1 / 18 Weeks
Day 1
1
Wrist Curls
3 Sets
10 Reps
@7
2
Military Press (Barbell)
3 Sets
10 Reps
@7.5
3
Goblet Squat
3 Sets
10 Reps
@7
4
Toe Raise
3 Sets
10 Reps
@9
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Bench Press (Paused)
1 Set
10 Reps
@7.5
7
Tricep curl
3 Sets
10 Reps
@7.5
8
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
9
Russian Twist
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6.5
@7
@8
10
Plank
1 Set
2 Sets
1 mins
1 mins
@7
@8
11
Skull Crusher (Barbell)
3 Sets
10 Reps
@7.5
Day 2
1
Wrist Curls
3 Sets
10 Reps
@7
2
Military Press (Barbell)
3 Sets
10 Reps
@7.5
3
Goblet Squat
3 Sets
10 Reps
@7
4
Toe Raise
3 Sets
10 Reps
@9
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Bench Press (Paused)
1 Set
10 Reps
@7.5
7
Tricep curl
3 Sets
10 Reps
@7.5
8
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
9
Russian Twist
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6.5
@7
@8
10
Plank
1 Set
2 Sets
1 mins
1 mins
@7
@8
11
Skull Crusher (Barbell)
3 Sets
10 Reps
@7.5
Day 3
1
Wrist Curls
3 Sets
10 Reps
@7
2
Military Press (Barbell)
3 Sets
10 Reps
@7.5
3
Goblet Squat
3 Sets
10 Reps
@7
4
Toe Raise
3 Sets
10 Reps
@9
5
Shrug (Barbell)
3 Sets
10 Reps
@8.5
6
Bench Press (Paused)
1 Set
10 Reps
@7.5
7
Tricep curl
3 Sets
10 Reps
@7.5
8
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@7.5
9
Russian Twist
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@6.5
@7
@8
10
Plank
1 Set
2 Sets
1 mins
1 mins
@7
@8
11
Skull Crusher (Barbell)
3 Sets
10 Reps
@7.5