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Aj’s program

by Richard G.
1 athletes joined

Program Description

Get abs and sculpt upper body

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 02, 2025 08:41
  • Last Edited
    Jul 10, 2025 01:16

Summary

Transform your physique with Aj's 8-week workout program, designed for those ready to commit to three intense sessions per week. This plan focuses on building strength and muscle across all major muscle groups, utilizing a mix of machines and free weights to maximize your gains. With targeted exercises like leg extensions, bicep curls, and tricep pushdowns, you’ll enhance your overall power and definition. Perfect for anyone looking to elevate their training routine, this program will keep you motivated and on track to achieve your fitness goals.
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
6-8 reps
RPE 8.5
2
Lying Leg Curl
1
6-8 reps
RPE 8.5
3
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 8.5
4
Hammer Curl
1
6-8 reps
RPE 8.5
5
Tricep Pushdown (Cable)
1
6-8 reps
RPE 8.5
6
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 8.5
7
Chest Press (Machine)
1
6-8 reps
RPE 8.5
8
Bent Over Row (Dumbbell)
1
6-8 reps
RPE 8.5
9
Lat Pulldown
1
6-8 reps
RPE 8.5
10
Lateral Raise (Machine)
1
6-8 reps
RPE 8.5
11
Seated Row (Cable)
1
6-8 reps
RPE 8.5
12
Decline Sit Up (Weighted)
2
6-8 reps
RPE 9.5
13
Abs Crunch (Machine)
2
6-8 reps
RPE 9.5
14
Oblique Crunch
2
6-8 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 1
1
Leg Extension
1 Set
6-8 Reps
@8.5
2
Lying Leg Curl
1 Set
6-8 Reps
@8.5
3
Bicep Curl (Dumbbell)
1 Set
6-8 Reps
@8.5
4
Hammer Curl
1 Set
6-8 Reps
@8.5
5
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@8.5
6
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@8.5
7
Chest Press (Machine)
1 Set
6-8 Reps
@8.5
8
Bent Over Row (Dumbbell)
1 Set
6-8 Reps
@8.5
9
Lat Pulldown
1 Set
6-8 Reps
@8.5
10
Lateral Raise (Machine)
1 Set
6-8 Reps
@8.5
11
Seated Row (Cable)
1 Set
6-8 Reps
@8.5
12
Decline Sit Up (Weighted)
2 Sets
6-8 Reps
@9.5
13
Abs Crunch (Machine)
2 Sets
6-8 Reps
@9.5
14
Oblique Crunch
2 Sets
6-8 Reps
@9.5
Day 2
1
Leg Extension
1 Set
6-8 Reps
@8.5
2
Lying Leg Curl
1 Set
6-8 Reps
@8.5
3
Bicep Curl (Dumbbell)
1 Set
6-8 Reps
@8.5
4
Hammer Curl
1 Set
6-8 Reps
@8.5
5
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@8.5
6
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@8.5
7
Chest Press (Machine)
1 Set
6-8 Reps
@8.5
8
Bent Over Row (Dumbbell)
1 Set
6-8 Reps
@8.5
9
Lat Pulldown
1 Set
6-8 Reps
@8.5
10
Lateral Raise (Machine)
1 Set
6-8 Reps
@8.5
11
Seated Row (Cable)
1 Set
6-8 Reps
@8.5
12
Decline Sit Up (Weighted)
2 Sets
6-8 Reps
@9.5
13
Abs Crunch (Machine)
2 Sets
6-8 Reps
@9.5
14
Oblique Crunch
2 Sets
6-8 Reps
@9.5
Day 3
1
Leg Extension
1 Set
6-8 Reps
@8.5
2
Lying Leg Curl
1 Set
6-8 Reps
@8.5
3
Bicep Curl (Dumbbell)
1 Set
6-8 Reps
@8.5
4
Hammer Curl
1 Set
6-8 Reps
@8.5
5
Tricep Pushdown (Cable)
1 Set
6-8 Reps
@8.5
6
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@8.5
7
Chest Press (Machine)
1 Set
6-8 Reps
@8.5
8
Bent Over Row (Dumbbell)
1 Set
6-8 Reps
@8.5
9
Lat Pulldown
1 Set
6-8 Reps
@8.5
10
Lateral Raise (Machine)
1 Set
6-8 Reps
@8.5
11
Seated Row (Cable)
1 Set
6-8 Reps
@8.5
12
Decline Sit Up (Weighted)
2 Sets
6-8 Reps
@9.5
13
Abs Crunch (Machine)
2 Sets
6-8 Reps
@9.5
14
Oblique Crunch
2 Sets
6-8 Reps
@9.5