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BoostcampPNG

Summer Workout Plan

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Program Description

Get bigger

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 11, 2025 12:23
  • Last Edited
    Jul 03, 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
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
3
10 reps
RPE 8
2
Push Up
1
1
1
1
8 reps
6 reps
4 reps
2 reps
RPE 9
RPE 8
RPE 6.5
RPE 6
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8.5
4
Tricep Kickback
2
15 reps
RPE 8
5
Tricep Pushdown (Cable)
2
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8
2
Dumbbell Row
4
8 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
4
Hammer Curl
3
12 reps
RPE 7
5
Straight Arm Pulldown
2
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 7
2
Push Up
2
1
10 reps
5 reps
RPE 9
RPE 7
3
Tricep Kickback
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
12 reps
RPE 7
5
Lying Leg Raise
2
1
15 reps
10 reps
RPE 9
RPE 9
6
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
8 reps
RPE 6
2
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 8
3
Leg Extension
3
12 reps
RPE 8
4
Sit Up
3
12 reps
RPE 9
5
Cable Crunch
2
15 reps
RPE 8.5
Week 1
1 / 16 Weeks
Day 1
1
Pec Deck (Machine)
3 Sets
10 Reps
@8
2
Push Up
1 Set
1 Set
1 Set
1 Set
8 Reps
6 Reps
4 Reps
2 Reps
@9
@8
@6.5
@6
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8.5
4
Tricep Kickback
2 Sets
15 Reps
@8
5
Tricep Pushdown (Cable)
2 Sets
15 Reps
@9
Day 2
1
Lat Pulldown
3 Sets
12 Reps
@8
2
Dumbbell Row
4 Sets
8 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
4
Hammer Curl
3 Sets
12 Reps
@7
5
Straight Arm Pulldown
2 Sets
15 Reps
@7
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@7
2
Push Up
2 Sets
1 Set
10 Reps
5 Reps
@9
@7
3
Tricep Kickback
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7
5
Lying Leg Raise
2 Sets
1 Set
15 Reps
10 Reps
@9
@9
6
Abs Crunch (Bodyweight)
3 Sets
20 Reps
@9
Day 4
1
Lunge (Dumbbell)
3 Sets
8 Reps
@6
2
Romanian Deadlift (Dumbbell)
3 Sets
12 Reps
@8
3
Leg Extension
3 Sets
12 Reps
@8
4
Sit Up
3 Sets
12 Reps
@9
5
Cable Crunch
2 Sets
15 Reps
@8.5