logo
BoostcampPNG

Gaining at minimum dose

by Ahmed Ashor
2 athletes joined

Program Description

To lose fat while gaining muscle and all at minimum dose.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 26, 2025 01:31
  • Last Edited
    Jun 18, 2025 09:06

Summary

Embark on a transformative 12-week journey with "Gaining at Minimum Dose," designed for those looking to build strength efficiently with just three workouts per week. This program focuses on compound movements and targeted exercises to maximize muscle gain while minimizing time spent in the gym. Each session combines essential lifts like Pull-Ups, Pendlay Rows, and Squats, ensuring a balanced approach to your upper and lower body. With a full gym at your disposal, you're equipped to push your limits and achieve impressive results. Get ready to see your strength soar!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
8 reps
RPE 9.5
2
Pendlay Row
2
8 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
4
Chest Fly (Machine)
2
8 reps
RPE 9
5
Squat (Smith Machine)
2
8 reps
RPE 9
6
Romanian Deadlift (Barbell)
1
8 reps
RPE 10
7
Leg Press (45 Degrees)
1
8 reps
RPE 10
8
Lateral Raise (Cable)
2
8 reps
RPE 9.5
9
Lying Reverse Fly
1
8 reps
RPE 10
10
Shoulder Press (Machine)
1
8 reps
RPE 10
11
Overhead Tricep Extension (Cable)
1
10 reps
RPE 9.5
12
Preacher Curl (Dumbbell)
1
10 reps
RPE 9.5
13
Run
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 9.5
2
Dip (Bodyweight)
2
8 reps
RPE 9.5
3
Lat Pulldown (Single Arm)
2
8 reps
RPE 9.5
4
Single Arm Iso Row
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Rear Delt Fly (Cable)
1
10 reps
RPE 9.5
7
Shoulder Press (Machine)
1
10 reps
RPE 9.5
8
Squat (Smith Machine)
2
10 reps
RPE 9.5
9
Leg Extension
1
RPE 9.5
10
Leg Curl
1
RPE 9.5
11
Incline Curl (Dumbbell)
1
8 reps
RPE 9.5
12
Tricep Rope Push Down (Cable)
1
8 reps
RPE 9.5
13
Run
1
20 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
2
10 reps
RPE 9.5
2
Skull Crusher
2
10 reps
RPE 9.5
3
Lateral Raise (Dumbbell)
2
10-20 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
1
10-20 reps
RPE 8.5
5
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 9.5
6
Forearm Curl
2
10 reps
RPE 9.5
7A
Neck Extension
2
10-20 reps
RPE 9.5
7B
Neck Curl
2
10-20 reps
RPE 9.5
8
Plank
1
2 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
2 Sets
8 Reps
@9.5
2
Pendlay Row
2 Sets
8 Reps
@9
3
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@9.5
4
Chest Fly (Machine)
2 Sets
8 Reps
@9
5
Squat (Smith Machine)
2 Sets
8 Reps
@9
6
Romanian Deadlift (Barbell)
1 Set
8 Reps
@10
7
Leg Press (45 Degrees)
1 Set
8 Reps
@10
8
Lateral Raise (Cable)
2 Sets
8 Reps
@9.5
9
Lying Reverse Fly
1 Set
8 Reps
@10
10
Shoulder Press (Machine)
1 Set
8 Reps
@10
11
Overhead Tricep Extension (Cable)
1 Set
10 Reps
@9.5
12
Preacher Curl (Dumbbell)
1 Set
10 Reps
@9.5
13
Run
1 Set
20 mins
@10
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@9.5
2
Dip (Bodyweight)
2 Sets
8 Reps
@9.5
3
Lat Pulldown (Single Arm)
2 Sets
8 Reps
@9.5
4
Single Arm Iso Row
2 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
2 Sets
10 Reps
@9.5
6
Rear Delt Fly (Cable)
1 Set
10 Reps
@9.5
7
Shoulder Press (Machine)
1 Set
10 Reps
@9.5
8
Squat (Smith Machine)
2 Sets
10 Reps
@9.5
9
Leg Extension
1 Set
@9.5
10
Leg Curl
1 Set
@9.5
11
Incline Curl (Dumbbell)
1 Set
8 Reps
@9.5
12
Tricep Rope Push Down (Cable)
1 Set
8 Reps
@9.5
13
Run
1 Set
20 mins
@9.5
Day 3
1
Bicep Curl (Dumbbell)
2 Sets
10 Reps
@9.5
2
Skull Crusher
2 Sets
10 Reps
@9.5
3
Lateral Raise (Dumbbell)
2 Sets
10-20 Reps
@9
4
Rear Delt Fly (Dumbbell)
1 Set
10-20 Reps
@8.5
5
Seated Shoulder Press (Dumbbell)
1 Set
10 Reps
@9.5
6
Forearm Curl
2 Sets
10 Reps
@9.5
7A
Neck Extension
2 Sets
10-20 Reps
@9.5
7B
Neck Curl
2 Sets
10-20 Reps
@9.5
8
Plank
1 Set
2 mins
-