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The 1% Program

by Deegan S.
4 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
    Sep 16, 2025 01:44

Summary

The 1% Program is a meticulously crafted 15-week training regimen designed to elevate your strength and fitness through consistent, incremental progress. Committing to just four days a week, you'll engage in a balanced mix of upper and lower body workouts, incorporating both bodyweight and free weight exercises. Each session includes dynamic warm-ups, targeted strength movements, and effective cool-downs to ensure optimal recovery. Get ready to push your limits and see significant gains as you build muscle and enhance your overall performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Chest
11.5%
Hamstrings
10.7%
Glutes
9.8%
Quadriceps
9.3%
Front Delts
8.9%
Upper Back
5.1%
Other
4.9%
Lats
4.9%
Biceps
4.9%
Lower Back
4.6%
Calves
3.3%
Abs
3.3%
Middle Delts
3%
Rear Delts
2.5%
Forearms
1%
Abductors
0.5%
Adductors
0.3%
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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