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2 Day Ultra Busy Split: Arms, Legs, Core Focus

by Jubael T.

Program Description

Suitable for all levels The higher the level, the more reps to failure This is about grinding it out to failure on the safe exercises You can do this 2 or 3 times a week Add a run a week and walk on other days off This program is focused on arms, core and legs Run this for 12 weeks then start the chest, back, glute, forearm focused routine

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 14, 2025 09:03
  • Last Edited
    May 02, 2025 07:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
2
15 reps
8 reps
RPE 6
RPE 9.5
1B
Calf Raise (Leg Press)
3
15 reps
RPE 10
2
Seated Hamstring Curl
3
12 reps
RPE 10
3
Leg Extension
2
12 reps
RPE 10
4A
Tricep Extension (Cable)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
4B
Wood Chop
3
15 reps
RPE 10
5A
Tricep Pushdown (Cable)
2
10 reps
RPE 10
5B
Cable Crunch
2
15 reps
RPE 10
6
Hammer Curl (Cable)
2
15 reps
RPE 10
7
Reverse Bicep Curl (Dumbbell)
2
15 reps
RPE 10
8A
Incline Chest Fly (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 9
8B
Incline Dumbbell Hex Press
1
2
15 reps
9 reps
RPE 6.5
RPE 9
9
Chin-Up (Weighted)
1
1
20 reps
12 reps
RPE 6.5
RPE 10
10
Lateral Raise (Dumbbell)
1
2
15 reps
10 reps
RPE 6.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Squat (Smith Machine)
1
2
15 reps
8 reps
RPE 6.5
RPE 8.5
1B
Standing Calf Raise (Smith Machine)
3
15 reps
RPE 10
2
Good Morning
1
2
15 reps
10 reps
RPE 6.5
RPE 8
3
Bent Over Row (Barbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
4
Incline Bench Press (Dumbbell)
1
2
15 reps
8 reps
RPE 6.5
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
15 reps
RPE 8
6
Incline Curl (Dumbbell)
1
1
12 reps
10 reps
RPE 8
RPE 9
7
Hammer Curl
2
12 reps
RPE 10
8
Skull Crusher
2
12 reps
RPE 10
9
Hanging Knee Raise
2
50 reps
-
10
Decline Crunch
2
50 reps
-
11
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Leg Press (45 Degrees)
1 Set
2 Sets
15 Reps
8 Reps
@6
@9.5
1B
Calf Raise (Leg Press)
3 Sets
15 Reps
@10
2
Seated Hamstring Curl
3 Sets
12 Reps
@10
3
Leg Extension
2 Sets
12 Reps
@10
4A
Tricep Extension (Cable)
1 Set
2 Sets
15 Reps
10 Reps
@6.5
@10
4B
Wood Chop
3 Sets
15 Reps
@10
5A
Tricep Pushdown (Cable)
2 Sets
10 Reps
@10
5B
Cable Crunch
2 Sets
15 Reps
@10
6
Hammer Curl (Cable)
2 Sets
15 Reps
@10
7
Reverse Bicep Curl (Dumbbell)
2 Sets
15 Reps
@10
8A
Incline Chest Fly (Dumbbell)
1 Set
2 Sets
15 Reps
10 Reps
@6.5
@9
8B
Incline Dumbbell Hex Press
1 Set
2 Sets
15 Reps
9 Reps
@6.5
@9
9
Chin-Up (Weighted)
1 Set
1 Set
20 Reps
12 Reps
@6.5
@10
10
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
10 Reps
@6.5
@10
Day 2
1A
Squat (Smith Machine)
1 Set
2 Sets
15 Reps
8 Reps
@6.5
@8.5
1B
Standing Calf Raise (Smith Machine)
3 Sets
15 Reps
@10
2
Good Morning
1 Set
2 Sets
15 Reps
10 Reps
@6.5
@8
3
Bent Over Row (Barbell)
1 Set
2 Sets
15 Reps
8 Reps
@6.5
@10
4
Incline Bench Press (Dumbbell)
1 Set
2 Sets
15 Reps
8 Reps
@6.5
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
15 Reps
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
12 Reps
10 Reps
@8
@9
7
Hammer Curl
2 Sets
12 Reps
@10
8
Skull Crusher
2 Sets
12 Reps
@10
9
Hanging Knee Raise
2 Sets
50 Reps
-
10
Decline Crunch
2 Sets
50 Reps
-
11
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
8 Reps
@8
@10