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BoostcampPNG

Papa loup fullbody

by Matthieu W.

Program Description

Get back on track

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 01, 2025 08:28
  • Last Edited
    Nov 01, 2025 10:26
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
10.6%
Upper Back
9.7%
Chest
9.3%
Middle Delts
8.8%
Quadriceps
8.4%
Biceps
8.4%
Lats
7.9%
Hamstrings
6.6%
Glutes
6.2%
Rear Delts
2.2%
Neck
2.2%
Abs
1.8%
Forearms
1.3%
Lower Back
1.3%
Adductors
0.9%
Abductors
0.4%
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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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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
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Bench Press (Barbell)
3
5-8 reps
RPE 8.5
1B
Upright Row (Cable)
3
10-12 reps
RPE 8
2A
Hip Thrust (Machine)
3
10-15 reps
RPE 8
2B
Dip (Weighted)
3
8-12 reps
RPE 9
3A
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8
3B
Seated Overhead Press (Dumbbell)
3
4-6 reps
RPE 9
4A
Skull Crusher (Barbell)
3
8-12 reps
RPE 8
4B
21s (EZ Bar)
3
21 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
3
4-6 reps
RPE 9
1B
Push Up
3
10-15 reps
RPE 8
2A
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2B
Lateral Raise (Cable)
3
15-20 reps
RPE 9
3A
Pinwheel Curl
3
10-12 reps
RPE 8
3B
Dumbbell Row
3
4-6 reps
RPE 9
4A
Hammer Curl (Cable)
3
8-12 reps
RPE 8
4B
Face Pull
3
10-15 reps
RPE 8
4C
Tricep Rope Push Down (Cable)
3
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
4-6 reps
RPE 8
1B
Kroc Row
3
4-6 reps
RPE 9.5
2A
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
2B
Overhead Press (Dumbbell)
3
8-12 reps
RPE 8
3A
Pullover (Dumbbell)
3
10-15 reps
RPE 8
3B
Neck Extension
3
10-15 reps
RPE 9
4A
Leg Extension
3
8-12 reps
RPE 8
4B
Leg Curl
3
8-12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1A
Decline Bench Press (Barbell)
3 Sets
5-8 Reps
@8.5
1B
Upright Row (Cable)
3 Sets
10-12 Reps
@8
2A
Hip Thrust (Machine)
3 Sets
10-15 Reps
@8
2B
Dip (Weighted)
3 Sets
8-12 Reps
@9
3A
Walking Lunge (Dumbbell)
3 Sets
8-10 Reps
@8
3B
Seated Overhead Press (Dumbbell)
3 Sets
4-6 Reps
@9
4A
Skull Crusher (Barbell)
3 Sets
8-12 Reps
@8
4B
21s (EZ Bar)
3 Sets
21 Reps
@10
Day 2
1A
Trap Bar Deadlift
3 Sets
4-6 Reps
@9
1B
Push Up
3 Sets
10-15 Reps
@8
2A
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
2B
Lateral Raise (Cable)
3 Sets
15-20 Reps
@9
3A
Pinwheel Curl
3 Sets
10-12 Reps
@8
3B
Dumbbell Row
3 Sets
4-6 Reps
@9
4A
Hammer Curl (Cable)
3 Sets
8-12 Reps
@8
4B
Face Pull
3 Sets
10-15 Reps
@8
4C
Tricep Rope Push Down (Cable)
3 Sets
15-20 Reps
@8
Day 3
1A
Bench Press (Dumbbell)
3 Sets
4-6 Reps
@8
1B
Kroc Row
3 Sets
4-6 Reps
@9.5
2A
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
2B
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@8
3A
Pullover (Dumbbell)
3 Sets
10-15 Reps
@8
3B
Neck Extension
3 Sets
10-15 Reps
@9
4A
Leg Extension
3 Sets
8-12 Reps
@8
4B
Leg Curl
3 Sets
8-12 Reps
@8