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BoostcampPNG

Papa loup Full Body Beast 3days/week

by Matthieu W.

Program Description

Que tu reprennes, que tu te mettes à la salle, pour prendre du muscle ou perdre du gras, l’important c’est pas le programme mais ce que t’en fais, adhérence, discipline dans ton assiette et tu auras des résultats ! Moi je commence aujourd’hui pour me remettre en forme ? Tu veux rejoindre la meute ? Le but est d’avoir une progressions sur les mouvements ! Quand tu fais tes séries au range max de rep tu augmentes pour la prochaine session ! 2,5kg pour le haut du corps et 5kg pour le bas ! Enfin selon tes poids dispos !!! Pour le pdc tu peux utiliser des machines guidées ou te lester selon ton niveau ! Si tu ne peux pas faire de tractions ou dips, concentre toi sur les négatives ou d’autres exos jusqu’à réussir et quand tu auras 10+ rep on charge !

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 08, 2025 08:54
  • Last Edited
    Aug 09, 2025 02:52
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3A
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3B
Skull Crusher (Barbell)
3
10-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
1
2
8-12 reps
4-6 reps
RPE 7
RPE 9
1B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 8
2A
Incline Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2B
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7.5
3A
Seated Row (Cable)
3
10-12 reps
RPE 8.5
3B
Seated Dip (Machine)
3
12-15 reps
RPE 8
4A
Russian Twist
3
15-20 reps
RPE 10
4B
Back Extension
3
10-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
1
3
8-10 reps
4-6 reps
RPE 7
RPE 9
1B
Chin-Up (Bodyweight)
4
AMRAP
RPE 10
2A
Leg Extension
3
10-15 reps
RPE 8
2B
Leg Curl
3
10-15 reps
RPE 8
3A
Rear Delt Fly (Cable)
3
15-20 reps
RPE 10
3B
Chest Fly (Cable)
3
10-15 reps
RPE 8
4A
Katana Extension
3
10-15 reps
RPE 8
4B
Bayesian Curl
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Deadlift (Barbell)
3
4-6 reps
RPE 9
1B
Overhead Press (Barbell)
3
5-8 reps
RPE 9.5
2A
Dip (Bodyweight)
4
AMRAP
RPE 10
2B
Lat Pulldown
4
8-12 reps
RPE 8
3A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
3B
Tricep Pushdown (Cable)
3
10-15 reps
RPE 8
4A
Seated Calf Raise
3
20-25 reps
RPE 8
4B
Leg Raise (Captain's Chair)
3
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 2
1A
Bench Press (Dumbbell)
1 Set
3 Sets
8-10 Reps
4-6 Reps
@7
@9
1B
Chin-Up (Bodyweight)
4 Sets
AMRAP
@10
2A
Leg Extension
3 Sets
10-15 Reps
@8
2B
Leg Curl
3 Sets
10-15 Reps
@8
3A
Rear Delt Fly (Cable)
3 Sets
15-20 Reps
@10
3B
Chest Fly (Cable)
3 Sets
10-15 Reps
@8
4A
Katana Extension
3 Sets
10-15 Reps
@8
4B
Bayesian Curl
3 Sets
10-15 Reps
@8
Day 3
1A
Deadlift (Barbell)
3 Sets
4-6 Reps
@9
1B
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9.5
2A
Dip (Bodyweight)
4 Sets
AMRAP
@10
2B
Lat Pulldown
4 Sets
8-12 Reps
@8
3A
Hammer Curl (Cable)
3 Sets
8-12 Reps
@8
3B
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@8
4A
Seated Calf Raise
3 Sets
20-25 Reps
@8
4B
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@10
Day 1
1A
Squat (Barbell)
1 Set
2 Sets
8-12 Reps
4-6 Reps
@7
@9
1B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@8
2A
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2B
Seated Row (Cable)
3 Sets
10-12 Reps
@8.5
3A
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
3B
Skull Crusher (Barbell)
3 Sets
10-15 Reps
@8
4A
Russian Twist
3 Sets
15-20 Reps
@10
4B
Back Extension
3 Sets
10-12 Reps
@8