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BoostcampPNG

SWIFT

by Bastian P.

Program Description

Evolution

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 10, 2025 07:36
  • Last Edited
    Sep 10, 2025 09:21
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.1%
Front Delts
12%
Triceps
11.5%
Chest
10.1%
Middle Delts
10.1%
Lats
8.9%
Biceps
7.3%
Other
5.9%
Rear Delts
4.5%
Abs
3.8%
Quadriceps
3.5%
Hamstrings
3.1%
Glutes
2.7%
Cardio
1.2%
Lower Back
0.9%
Forearms
0.9%
Adductors
0.5%
Abductors
0.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Bench Press (Barbell)
4
12 reps
RPE 7
3
Incline Bench Press (Smith Machine)
4
12 reps
RPE 7
4
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
5
Dip (Weighted)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Skull Crusher (Barbell)
4
12 reps
RPE 7
8
Tricep Pushdown (Cable)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
12 reps
RPE 7
2
Seated Row (Cable)
4
12 reps
RPE 7
3
T-Bar Row
4
12 reps
RPE 7
4
Chest Supported Row (Machine)
4
12 reps
RPE 7
5
Seated Row (Machine)
4
12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 7
2
Squat (Barbell)
4
12 reps
RPE 7
3
Glute Bridge (Barbell)
4
12 reps
RPE 7
4
Leg Press
3
12 reps
RPE 7
5
Hamstring Curl
4
12 reps
RPE 7
6
Leg Extension
4
12 reps
RPE 7
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Hanging Oblique Knee Raise
3
12 reps
RPE 7
9
Decline Crunch (Weighted)
3
12 reps
RPE 7
10
Hanging Toes To Bar
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
4
Rear Delt Row
4
12 reps
RPE 7
5
Lateral Raise (Cable)
4
12 reps
RPE 7
6
Rear Delt Fly (Cable)
4
12 reps
RPE 7
7
Shrug (Trap Bar)
4
12 reps
RPE 7
8
Sprint
10
60 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
1 reps
RPE 1
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
45 reps
RPE 1
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Bent Over Row (Barbell)
4
12 reps
RPE 7
4
Decline Bench Press (Barbell)
4
12 reps
RPE 7
5
Chest Supported Row (Machine)
4
12 reps
RPE 7
6
Chest Fly (Cable)
4
12 reps
RPE 7
7
Seated Row (Cable)
4
12 reps
RPE 7
8
Incline Chest Press (Machine)
4
12 reps
RPE 7
9
Pull-Up (Weighted)
4
12 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Push Press (Barbell)
4
12 reps
RPE 7
2
Seated Shoulder Press (Dumbbell)
4
12 reps
RPE 7
3
Seated Front Raise
4
12 reps
RPE 7
4
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
5
Rear Delt Fly (Cable)
4
12 reps
RPE 7
6
Lateral Raise (Cable)
4
12 reps
RPE 7
7
Bicep Curl (Dumbbell)
4
12 reps
RPE 7
8
Tricep Extension (Cable)
4
12 reps
RPE 7
9
Sprint
10
60 reps
RPE 7
Week 1
1 / 14 Weeks
Day 1
1
Stair Climber
1 Set
45 Reps
@7
2
Bench Press (Barbell)
4 Sets
12 Reps
@7
3
Incline Bench Press (Smith Machine)
4 Sets
12 Reps
@7
4
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@7
5
Dip (Weighted)
4 Sets
12 Reps
@7
6
Chest Fly (Cable)
4 Sets
12 Reps
@7
7
Skull Crusher (Barbell)
4 Sets
12 Reps
@7
8
Tricep Pushdown (Cable)
4 Sets
12 Reps
@7
Day 2
1
Lat Pulldown (Single Arm)
4 Sets
12 Reps
@7
2
Seated Row (Cable)
4 Sets
12 Reps
@7
3
T-Bar Row
4 Sets
12 Reps
@7
4
Chest Supported Row (Machine)
4 Sets
12 Reps
@7
5
Seated Row (Machine)
4 Sets
12 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
7
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
Day 3
1
Stair Climber
1 Set
45 Reps
@7
2
Squat (Barbell)
4 Sets
12 Reps
@7
3
Glute Bridge (Barbell)
4 Sets
12 Reps
@7
4
Leg Press
3 Sets
12 Reps
@7
5
Hamstring Curl
4 Sets
12 Reps
@7
6
Leg Extension
4 Sets
12 Reps
@7
7
Hanging Leg Raise
3 Sets
12 Reps
@7
8
Hanging Oblique Knee Raise
3 Sets
12 Reps
@7
9
Decline Crunch (Weighted)
3 Sets
12 Reps
@7
10
Hanging Toes To Bar
3 Sets
12 Reps
@7
Day 4
1
Shoulder Press (Machine)
4 Sets
12 Reps
@7
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
4
Rear Delt Row
4 Sets
12 Reps
@7
5
Lateral Raise (Cable)
4 Sets
12 Reps
@7
6
Rear Delt Fly (Cable)
4 Sets
12 Reps
@7
7
Shrug (Trap Bar)
4 Sets
12 Reps
@7
8
Sprint
10 Sets
60 Reps
@7
Day 5
1
Cardio
1 Set
1 Reps
@1
Day 6
1
Stair Climber
1 Set
45 Reps
@1
2
Chest Press (Machine)
4 Sets
12 Reps
@7
3
Bent Over Row (Barbell)
4 Sets
12 Reps
@7
4
Decline Bench Press (Barbell)
4 Sets
12 Reps
@7
5
Chest Supported Row (Machine)
4 Sets
12 Reps
@7
6
Chest Fly (Cable)
4 Sets
12 Reps
@7
7
Seated Row (Cable)
4 Sets
12 Reps
@7
8
Incline Chest Press (Machine)
4 Sets
12 Reps
@7
9
Pull-Up (Weighted)
4 Sets
12 Reps
@7
Day 7
1
Push Press (Barbell)
4 Sets
12 Reps
@7
2
Seated Shoulder Press (Dumbbell)
4 Sets
12 Reps
@7
3
Seated Front Raise
4 Sets
12 Reps
@7
4
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@7
5
Rear Delt Fly (Cable)
4 Sets
12 Reps
@7
6
Lateral Raise (Cable)
4 Sets
12 Reps
@7
7
Bicep Curl (Dumbbell)
4 Sets
12 Reps
@7
8
Tricep Extension (Cable)
4 Sets
12 Reps
@7
9
Sprint
10 Sets
60 Reps
@7