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BoostcampPNG

The 1% Program

by Deegan S.
3 athletes joined

Program Description

This program is inspired by the ALBERTO NUNEZ program, with more in-depth warm-ups, cool-downs, and alternative exercises for us taller lifters. With that said, GET AFTER IT!!!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 28, 2025 09:17
  • Last Edited
    Aug 28, 2025 12:52
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
4
Lat Pulldown (Neutral Grip)
2
8-12 reps
RPE 7-10
5
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7-10
6
Lat Dominate Row
3
6-10 reps
RPE 7-9
7A
Tricep Extension (Cable)
2
10-15 reps
RPE 8-10
7B
Bicep Curl (Cable)
2
10-15 reps
RPE 8-10
8
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hip Thrust (Barbell)
1
1
8 reps
8 reps
50%
60%
3
Hip Thrust (Barbell)
2
10-15 reps
RPE 7-10
4
Romanian Deadlift (Barbell)
1
1
8 reps
8 reps
50%
60%
5
Romanian Deadlift (Barbell)
2
10-15 reps
RPE 7-10
6
Leg Press
3
6-10 reps
RPE 7-10
7
Lying Leg Curl
2
10-15 reps
RPE 7-10
8
Seated Calf Raise
2
6-10 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
3 mins
RPE 6
2A
Push Up
3
10 reps
RPE 6
2B
Jumping Jack
3
10 reps
RPE 6
3
Seated Front Raise
1
10-15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 7-10
5A
Chin-Up (Assisted)
2
6-10 reps
RPE 7-10
5B
Pull-Up (Assisted)
2
6-10 reps
RPE 7-10
6
Rear Delt Fly (Dumbbell)
3
6-10 reps
RPE 6-10
7
Hammer Curl (Cable)
2
10-15 reps
RPE 10
8
Skull Crusher (Barbell)
2
10-15 reps
RPE 10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Warm-Up
1
5 mins
RPE 6
2
Hack Squat
2
8 reps
RPE 6
3
Hack Squat
2
6-10 reps
RPE 7-10
4
Straight Leg Calf Raise
2
10-15 reps
RPE 7-10
5
Leg Extension
2
10-15 reps
RPE 7-10
6
Standing Lateral Raise (Dumbbell)
2
6-10 reps
RPE 7-10
7
Pec Deck (Machine)
2
6-10 reps
RPE 7-10
8
Goblet Squat
2
10-15 reps
RPE 7-10
9
Cool-Down
1
3 mins
RPE 6
Week 1
1 / 15 Weeks
Day 1
1
Warm-Up
1 Set
3 mins
@6
2A
Push Up
3 Sets
10 Reps
@6
2B
Jumping Jack
3 Sets
10 Reps
@6
3
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
4
Lat Pulldown (Neutral Grip)
2 Sets
8-12 Reps
@7-10
5
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
6
Lat Dominate Row
3 Sets
6-10 Reps
@7-9
7A
Tricep Extension (Cable)
2 Sets
10-15 Reps
@8-10
7B
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8-10
8
Cool-Down
1 Set
3 mins
@6
Day 2
1
Warm-Up
1 Set
5 mins
@6
2
Hip Thrust (Barbell)
1 Set
1 Set
8 Reps
8 Reps
50%
60%
3
Hip Thrust (Barbell)
2 Sets
10-15 Reps
@7-10
4
Romanian Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
50%
60%
5
Romanian Deadlift (Barbell)
2 Sets
10-15 Reps
@7-10
6
Leg Press
3 Sets
6-10 Reps
@7-10
7
Lying Leg Curl
2 Sets
10-15 Reps
@7-10
8
Seated Calf Raise
2 Sets
6-10 Reps
@7-10
9
Cool-Down
1 Set
3 mins
@6
Day 3
1
Warm-Up
1 Set
3 mins
@6
2A
Push Up
3 Sets
10 Reps
@6
2B
Jumping Jack
3 Sets
10 Reps
@6
3
Seated Front Raise
1 Set
10-15 Reps
@10
4
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@7-10
5A
Chin-Up (Assisted)
2 Sets
6-10 Reps
@7-10
5B
Pull-Up (Assisted)
2 Sets
6-10 Reps
@7-10
6
Rear Delt Fly (Dumbbell)
3 Sets
6-10 Reps
@6-10
7
Hammer Curl (Cable)
2 Sets
10-15 Reps
@10
8
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@10
9
Cool-Down
1 Set
3 mins
@6
Day 4
1
Warm-Up
1 Set
5 mins
@6
2
Hack Squat
2 Sets
8 Reps
@6
3
Hack Squat
2 Sets
6-10 Reps
@7-10
4
Straight Leg Calf Raise
2 Sets
10-15 Reps
@7-10
5
Leg Extension
2 Sets
10-15 Reps
@7-10
6
Standing Lateral Raise (Dumbbell)
2 Sets
6-10 Reps
@7-10
7
Pec Deck (Machine)
2 Sets
6-10 Reps
@7-10
8
Goblet Squat
2 Sets
10-15 Reps
@7-10
9
Cool-Down
1 Set
3 mins
@6