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Core

by Emmanuel Cruz
1 athletes joined

Program Description

**Core Workout Program** Elevate your strength and stability with this comprehensive 4-week Core program, designed for intermediate lifters. Each week features 28 sessions focusing on essential bodybuilding and powerlifting techniques, utilizing a full gym setup. Expect to engage in a variety of exercises targeting your chest, back, legs, and arms, with sessions lasting around 90 minutes each. Get ready to build a solid foundation and enhance your overall performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 20, 2025 05:31
  • Last Edited
    Aug 20, 2025 06:13
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Push Up (Incline)
1
2
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
7
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
8
Treadmill
1
45 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Push Up (Incline)
1
2
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
7
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
8
Treadmill
1
45 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Push Up (Incline)
1
2
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
7
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
8
Treadmill
1
45 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
2
Push Up (Incline)
1
2
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
3
Pec Deck (Machine)
1
1
1
1
15 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 8.5
RPE 10
4
Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
5
Skull Crusher (Dumbbell)
1
2
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
7
Tricep Extension (Cable)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
8
Treadmill
1
45 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9
2
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Clean Deadlift
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
8
Bicep Curl (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 9.5
RPE 10
9
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
10
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9
2
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Clean Deadlift
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
8
Bicep Curl (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 9.5
RPE 10
9
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
10
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9
2
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Clean Deadlift
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
8
Bicep Curl (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 9.5
RPE 10
9
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
10
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 8.5
RPE 9
2
Lat Pulldown (Close Grip)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
3
Seated Row (Cable)
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Clean Deadlift
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 9
RPE 10
5
Bicep Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8.5
RPE 10
8
Bicep Curl (Cable)
1
1
2
10 reps
10 reps
10 reps
RPE 6.5
RPE 9.5
RPE 10
9
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
10
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Safety Bar Squat
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Sumo Squat
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
6
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Safety Bar Squat
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Sumo Squat
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
6
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Safety Bar Squat
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Sumo Squat
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
6
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
7
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Safety Bar Squat
2
1
1
10 reps
10 reps
10 reps
RPE 8.5
RPE 9.5
RPE 10
3
Sumo Squat
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
4
Romanian Deadlift (Barbell)
2
2
8 reps
8 reps
RPE 9.5
RPE 10
5
Leg Extension
1
1
1
1
12 reps
12 reps
12 reps
12 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
6
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
7
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Front Raise
2
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
5
Machine Reverse Fly
1
1
1
1
12 reps
12 reps
12 reps
15 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
6
Face Pull
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
Treadmill
1
45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Front Raise
2
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
5
Machine Reverse Fly
1
1
1
1
12 reps
12 reps
12 reps
15 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
6
Face Pull
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
Treadmill
1
45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Front Raise
2
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
5
Machine Reverse Fly
1
1
1
1
12 reps
12 reps
12 reps
15 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
6
Face Pull
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
Treadmill
1
45 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
3
1
10 reps
10 reps
RPE 9.5
RPE 10
3
Front Raise
2
1
1
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 8
RPE 10
5
Machine Reverse Fly
1
1
1
1
12 reps
12 reps
12 reps
15 reps
RPE 6
RPE 7
RPE 7.5
RPE 10
6
Face Pull
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
7
Treadmill
1
45 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Barbell Row
4
10 reps
RPE 9.5
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
15 reps
RPE 6
RPE 7
RPE 9.5
RPE 10
6
Plank
1
2 mins
RPE 10
7
Treadmill
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Barbell Row
4
10 reps
RPE 9.5
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
15 reps
RPE 6
RPE 7
RPE 9.5
RPE 10
6
Plank
1
2 mins
RPE 10
7
Treadmill
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Barbell Row
4
10 reps
RPE 9.5
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
15 reps
RPE 6
RPE 7
RPE 9.5
RPE 10
6
Plank
1
2 mins
RPE 10
7
Treadmill
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9
RPE 9.5
4
Barbell Row
4
10 reps
RPE 9.5
5
Face Pull
1
1
1
1
12 reps
12 reps
12 reps
15 reps
RPE 6
RPE 7
RPE 9.5
RPE 10
6
Plank
1
2 mins
RPE 10
7
Treadmill
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
1
10 reps
RPE 9.5
1B
Push Up
1
10 reps
RPE 9.5
1C
Kettlebell Swing
1
10 reps
RPE 9.5
1D
Snatch (Dumbbell)
1
10 reps
RPE 9.5
1E
Mountain Climber
1
10 reps
RPE 9.5
2
Leg Raise (Captain's Chair)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
3
Russian Twist
3
20 reps
RPE 10
4
Landmine Twist
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
1
10 reps
RPE 9.5
1B
Push Up
1
10 reps
RPE 9.5
1C
Kettlebell Swing
1
10 reps
RPE 9.5
1D
Snatch (Dumbbell)
1
10 reps
RPE 9.5
1E
Mountain Climber
1
10 reps
RPE 9.5
2
Leg Raise (Captain's Chair)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
3
Russian Twist
3
20 reps
RPE 10
4
Landmine Twist
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
1
10 reps
RPE 9.5
1B
Push Up
1
10 reps
RPE 9.5
1C
Kettlebell Swing
1
10 reps
RPE 9.5
1D
Snatch (Dumbbell)
1
10 reps
RPE 9.5
1E
Mountain Climber
1
10 reps
RPE 9.5
2
Leg Raise (Captain's Chair)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
3
Russian Twist
3
20 reps
RPE 10
4
Landmine Twist
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Jump Squat
1
10 reps
RPE 9.5
1B
Push Up
1
10 reps
RPE 9.5
1C
Kettlebell Swing
1
10 reps
RPE 9.5
1D
Snatch (Dumbbell)
1
10 reps
RPE 9.5
1E
Mountain Climber
1
10 reps
RPE 9.5
2
Leg Raise (Captain's Chair)
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
3
Russian Twist
3
20 reps
RPE 10
4
Landmine Twist
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
45 mins
RPE 8
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
@10
2
Push Up (Incline)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@8
@10
3
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@6
@8
@8.5
@10
4
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
@10
5
Skull Crusher (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@8
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
@9
7
Tricep Extension (Cable)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
8
Treadmill
1 Set
45 mins
@6.5
Day 2
1
Lat Pulldown
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@8.5
@9
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@7.5
@8
@9.5
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@6.5
@7
@7.5
@8
4
Clean Deadlift
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@8
@9
@10
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8.5
@10
8
Bicep Curl (Cable)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6.5
@9.5
@10
9
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@9.5
@10
10
Treadmill
1 Set
30 mins
@6
Day 3
1
Leg Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@7
@8
@10
2
Safety Bar Squat
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8.5
@9.5
@10
3
Sumo Squat
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@7.5
4
Romanian Deadlift (Barbell)
2 Sets
2 Sets
8 Reps
8 Reps
@9.5
@10
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
@8.5
@9.5
@10
6
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
7
Treadmill
1 Set
30 mins
@6
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@9.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@9.5
@10
3
Front Raise
2 Sets
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@9.5
4
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7
@8
@10
5
Machine Reverse Fly
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
15 Reps
@6
@7
@7.5
@10
6
Face Pull
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@8
7
Treadmill
1 Set
45 mins
@8
Day 5
1
Hip Thrust (Barbell)
4 Sets
10 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7.5
@8.5
@9
@10
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8.5
@9
@9.5
4
Barbell Row
4 Sets
10 Reps
@9.5
5
Face Pull
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
15 Reps
@6
@7
@9.5
@10
6
Plank
1 Set
2 mins
@10
7
Treadmill
1 Set
30 mins
@8
Day 6
1A
Jump Squat
1 Set
10 Reps
@9.5
1B
Push Up
1 Set
10 Reps
@9.5
1C
Kettlebell Swing
1 Set
10 Reps
@9.5
1D
Snatch (Dumbbell)
1 Set
10 Reps
@9.5
1E
Mountain Climber
1 Set
10 Reps
@9.5
2
Leg Raise (Captain's Chair)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
3
Russian Twist
3 Sets
20 Reps
@10
4
Landmine Twist
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@9.5
@10
Day 7
1
Yoga
1 Set
45 mins
@8