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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 02, 2025 09:00
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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