Program Description
Getting bigger and stronger, with a healthy heart. Added cardio, and some exercises to work on my own personal weak points. Might be too much volume for beginners, so if you're using this, do 1 less set per exercise.
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedDec 16, 2025 01:27
- Last EditedDec 16, 2025 01:35
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.9%
Front Delts
9.1%
Lats
9.1%
Glutes
8%
Hamstrings
8%
Triceps
7.5%
Quadriceps
6.4%
Chest
6.2%
Middle Delts
6.2%
Abs
5.6%
Rear Delts
4.8%
Lower Back
4%
Biceps
3.8%
Neck
3.2%
Calves
3.2%
Cardio
2.1%
Forearms
1.1%
Adductors
0.8%
Abductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Dead Hang
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 7
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 8
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 9
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 6
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 7
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 9
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 6
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 10
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 7
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 8
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
12 reps
12 reps
RPE 9
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 7
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 8
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
10 reps
10 reps
RPE 9
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
8 reps
10 reps
RPE 7
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
8 reps
10 reps
RPE 8
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
8 reps
10 reps
RPE 9
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
5 reps
7 reps
RPE 7
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
5 reps
5 reps
RPE 8
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Seated Shoulder Press (Dumbbell)
1
3
5 reps
5 reps
RPE 10
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Behind The Back Bicep Curl
3
8-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
8
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 9
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Hanging Leg Raise
3
8-12 reps
-
4A
Leg Press
3
6-12 reps
-
4B
Calf Raise (Machine)
3
20-25 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Cardio (Zone 2)
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Preacher Hammer Curl
3
12-15 reps
-
2
Pull-Up (Bodyweight)
1
AMRAP
-
3
Cardio (Zone 2)
1
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
15 Incline Mill (Walk)1 Set
5 mins
-
2A
Bench Press (Barbell)1 Set
3 Sets
12 Reps
12 Reps
@7
-
2B
Pullover (Dumbbell)3 Sets
10-15 Reps
-
3
Pull-Up (Bodyweight)3 Sets
5-10 Reps
-
4
Seated Row (Cable)3 Sets
8-12 Reps
-
5A
Close Grip Curl (Ez Bar)3 Sets
8-12 Reps
-
5B
Dip (Weighted)3 Sets
AMRAP
-
6A
Lateral Raise (Dumbbell)3 Sets
10-15 Reps
-
6B
Neck Curl3 Sets
15-20 Reps
-
7
Dead Hang1 Set
-
Day 2
1
15 Incline Mill (Walk)1 Set
5 mins
-
2
Deadlift (Barbell)1 Set
2 Sets
9 Reps
9 Reps
@7
-
3A
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
-
3B
Hanging Knee Raise3 Sets
10-15 Reps
-
4A
Hyperextension3 Sets
10-15 Reps
-
4B
Standing Calf Raise3 Sets
20-25 Reps
-
5
Hamstring Curl3 Sets
8-12 Reps
-
6
Leg Extension3 Sets
8-12 Reps
-
7
Cardio (Zone 2)1 Set
15 mins
-
Day 3
1
Cardio (Zone 2)1 Set
30-45 mins
-
Day 4
1
15 Incline Mill (Walk)1 Set
5 mins
-
2
Seated Shoulder Press (Dumbbell)1 Set
3 Sets
12 Reps
12 Reps
@7
-
3
Lat Pulldown (Neutral Grip)3 Sets
8-12 Reps
-
4
Chest Supported Row (Machine)3 Sets
8-12 Reps
-
5A
Behind The Back Bicep Curl3 Sets
8-12 Reps
-
5B
Overhead Tricep Extension (Cable)3 Sets
AMRAP
-
6
Lateral Raise (Cable)3 Sets
AMRAP
-
7A
Incline Fly Press (Dumbbell)3 Sets
8-12 Reps
-
7B
Neck Extension3 Sets
10-15 Reps
-
8
Dead Hang1 Set
-
Day 5
1
15 Incline Mill (Walk)1 Set
5 mins
-
2
Squat (Barbell)1 Set
2 Sets
9 Reps
9 Reps
@7
-
3A
Rear Delt Fly (Machine)3 Sets
10-15 Reps
-
3B
Hanging Leg Raise3 Sets
8-12 Reps
-
4A
Leg Press3 Sets
6-12 Reps
-
4B
Calf Raise (Machine)3 Sets
20-25 Reps
-
5
Hip Thrust (Machine)3 Sets
6-10 Reps
-
6
Cardio (Zone 2)1 Set
15 mins
-
Day 6
1
Preacher Hammer Curl1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
2
Pull-Up (Bodyweight)1 Set
AMRAP
-
3
Cardio (Zone 2)1 Set
30-45 mins
-
4
Pull-Up (Neutral Grip, Bodyweight)1 Set
AMRAP
-