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3-day plan for the elderly

by Thomas

Program Description

Essentially, the training program consists of the following points: 2 horizontal pull, 2 horizontal push, 2 vertikal pull, 2 vertikal push, 2 squat and 2 hinge exercises per week. The exercises can be interchanged as desired. Arms, calves and abs are optional. A deload is performed every 6 weeks and a 4-week training break every 6 months. The number of repetitions is at the upper end of the spectrum to protect the joints.

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 22, 2025 06:43
  • Last Edited
    Jun 22, 2025 08:13
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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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 6
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
3
Seated Row (Cable)
2
15-20 reps
RPE 6
4
Goblet Squat
2
15-20 reps
RPE 6
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 6
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 6
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
3
Seated Row (Cable)
2
15-20 reps
RPE 6
4
Goblet Squat
2
15-20 reps
RPE 6
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 6
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 8
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
3
Seated Row (Cable)
2
15-20 reps
RPE 8
4
Goblet Squat
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15-20 reps
RPE 6
2
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
3
Seated Row (Cable)
2
15-20 reps
RPE 6
4
Goblet Squat
2
15-20 reps
RPE 6
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 6
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
2
Lat Pulldown
2
15-20 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 6
4
Hyperextension
2
15-20 reps
RPE 6
5
Skull Crusher
2
15-20 reps
RPE 6
6
Standing Calf Raise
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
2
Lat Pulldown
2
15-20 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 6
4
Hyperextension
2
15-20 reps
RPE 6
5
Skull Crusher
2
15-20 reps
RPE 6
6
Standing Calf Raise
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Hyperextension
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
6
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
2
Lat Pulldown
2
15-20 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 6
4
Hyperextension
2
15-20 reps
RPE 6
5
Skull Crusher
2
15-20 reps
RPE 6
6
Standing Calf Raise
2
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
6
Skull Crusher
2
15-20 reps
RPE 8
7
Standing Calf Raise
2
15-20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
2 Sets
15-20 Reps
@8
2
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@8
3
Seated Row (Cable)
2 Sets
15-20 Reps
@8
4
Goblet Squat
2 Sets
15-20 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@8
6
Abs Crunch (Weighted)
2 Sets
15-20 Reps
@8
Day 3
1
Goblet Squat
2 Sets
15-20 Reps
@8
2
Hyperextension
2 Sets
15-20 Reps
@8
3
Seated Overhead Press (Dumbbell)
2 Sets
15-20 Reps
@8
4
Seated Row (Cable)
2 Sets
15-20 Reps
@8
5
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@8
6
Skull Crusher
2 Sets
15-20 Reps
@8
7
Standing Calf Raise
2 Sets
15-20 Reps
@8
Day 2
1
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@8
2
Lat Pulldown
2 Sets
15-20 Reps
@8
3
Seated Overhead Press (Dumbbell)
2 Sets
15-20 Reps
@8
4
Hyperextension
2 Sets
15-20 Reps
@8
5
Skull Crusher
2 Sets
15-20 Reps
@8
6
Abs Crunch (Weighted)
2 Sets
15-20 Reps
@8