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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 31, 2025 07:05

Summary

Transform your physique with the Core program, a comprehensive 4-week journey designed to sculpt and strengthen your upper body. With daily workouts focusing on chest, triceps, back, and biceps, you'll engage in a mix of barbell, dumbbell, and machine exercises tailored to enhance your strength and endurance. Each session is structured to push your limits, ensuring you see real results by the end of the program. Get ready to elevate your training and achieve the upper body definition you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.3%
Quadriceps
9.7%
Biceps
9.1%
Upper Back
9%
Glutes
8.2%
Front Delts
8.2%
Chest
7.7%
Abs
7.2%
Lats
6.7%
Hamstrings
6.7%
Middle Delts
4.5%
Rear Delts
2.6%
Adductors
2.2%
Cardio
1.8%
Other
1.8%
Forearms
1.8%
Lower Back
1.6%
Olympic
0.4%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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