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Gold

by Zaza B.
1 athletes joined

Program Description

Win

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 10, 2025 06:04
  • Last Edited
    Nov 10, 2025 07:30
Muscle Engagement
Front
Back
MuscleSet
Abs
15%
Calves
10.3%
Triceps
9.4%
Chest
7.7%
Hamstrings
7.4%
Biceps
7.3%
Quadriceps
7.2%
Front Delts
7.2%
Upper Back
6.2%
Middle Delts
5.5%
Lats
5.5%
Glutes
4.5%
Rear Delts
1.8%
Lower Back
1.7%
Other
1.4%
Forearms
1.2%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Pull-Up (Assisted)
2
10 reps
RPE 10
5
Seated Row (Cable)
2
8 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Skull Crusher (Barbell)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
RPE 10
4
Pull-Up (Assisted)
2
RPE 10
5
Seated Row (Cable)
2
RPE 10
6
Bicep Curl (Barbell)
2
RPE 10
7
Skull Crusher (Barbell)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
10 reps
RPE 10
2
Squat (Barbell)
3
3 reps
RPE 10
3
Seated Calf Raise
5
15 reps
RPE 10
4
Leg Extension
2
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Hamstring Curl
3
RPE 10
2
Squat (Barbell)
3
RPE 10
3
Seated Calf Raise
5
RPE 10
4
Leg Extension
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
-
2
Decline Crunch
4
-
3
Lying Leg Raise
3
-
4
Light Jog
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 10
2
Chest Fly (Machine)
2
10 reps
RPE 10
3
Seated Row (Cable)
3
10 reps
RPE 10
4
Lat Pulldown
2
10 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 10
6
Seated Calf Raise
5
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 10
2
Chest Fly (Machine)
2
RPE 10
3
Seated Row (Cable)
3
RPE 10
4
Lat Pulldown
2
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
RPE 10
6
Seated Calf Raise
5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
2
Hammer Curl (Dumbbell)
2
10 reps
RPE 10
3
JM Press
2
10 reps
RPE 10
4
Tricep Pushdown (Cable)
3
10 reps
RPE 10
5
Lateral Raise (Machine)
3
15 reps
RPE 10
6
Reverse Pec Deck
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
RPE 10
2
Hammer Curl (Dumbbell)
2
RPE 10
3
JM Press
2
RPE 10
4
Tricep Pushdown (Cable)
3
RPE 10
5
Lateral Raise (Machine)
3
RPE 10
6
Reverse Pec Deck
2
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3 reps
-
2
Seated Calf Raise
5
15 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
-
2
Seated Calf Raise
5
-
3
Hack Squat
3
-
4
Leg Curl
3
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
3
RPE 10
2
Decline Crunch
4
RPE 10
3
Lying Leg Raise
3
RPE 10
4
Jog
1
RPE 6
Week 1
1 / 12 Weeks
Day 3
1
Plank
3 Sets
-
2
Decline Crunch
4 Sets
-
3
Lying Leg Raise
3 Sets
-
4
Light Jog
1 Set
-
Day 7
1
Plank
3 Sets
@10
2
Decline Crunch
4 Sets
@10
3
Lying Leg Raise
3 Sets
@10
4
Jog
1 Set
@6
Day 1
1
Bench Press (Barbell)
3 Sets
3 Reps
@10
2
Chest Fly (Machine)
2 Sets
10 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
4
Pull-Up (Assisted)
2 Sets
10 Reps
@10
5
Seated Row (Cable)
2 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@10
7
Skull Crusher (Barbell)
2 Sets
8 Reps
@10
Day 2
1
Seated Hamstring Curl
3 Sets
10 Reps
@10
2
Squat (Barbell)
3 Sets
3 Reps
@10
3
Seated Calf Raise
5 Sets
15 Reps
@10
4
Leg Extension
2 Sets
10 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@10
2
Chest Fly (Machine)
2 Sets
10 Reps
@10
3
Seated Row (Cable)
3 Sets
10 Reps
@10
4
Lat Pulldown
2 Sets
10 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@10
6
Seated Calf Raise
5 Sets
15 Reps
@10
Day 5
1
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
2
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10
3
JM Press
2 Sets
10 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
5
Lateral Raise (Machine)
3 Sets
15 Reps
@10
6
Reverse Pec Deck
2 Sets
15 Reps
@10
Day 6
1
Deadlift (Barbell)
3 Sets
3 Reps
-
2
Seated Calf Raise
5 Sets
15 Reps
-
3
Hack Squat
3 Sets
10 Reps
-
4
Leg Curl
3 Sets
10 Reps
-