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SWIFT

by Bastian P.
1 athletes joined

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 12, 2025 02:28

Summary

Introducing SWIFT, a comprehensive 14-week program designed for dedicated lifters ready to elevate their training. With a commitment of just 7 days a week, you'll engage in targeted workouts that focus on different muscle groups, ensuring balanced strength development and optimal recovery. Each session is packed with a variety of exercises, including classic lifts like the Bench Press and innovative movements like the Chest Supported Row, all tailored to push your limits and enhance your performance. Equip yourself with the tools for success and transform your physique with this structured, high-intensity regimen.
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