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Level fitness

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16 athletes joined

Program Description

Novice friendly

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 19, 2025 11:02
  • Last Edited
    Aug 21, 2025 12:35
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 8.5
2
Lat Pulldown
3
8-12 reps
RPE 9
3
Pec Fly (Dumbbell)
3
8-12 reps
RPE 9
4
Seated Row (Cable)
3
8-12 reps
RPE 8.5
5
Dead Hang
3
RPE 10
6
Push Up
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
AMRAP
RPE 9.5
2
Hamstring Curl
3
8-12 reps
RPE 8.5
3
Leg Press
3
8-12 reps
RPE 9
4
Leg Extension
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
8-12 reps
RPE 8.5
6
Leg Raise (Captain's Chair)
3
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
2
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 9
3
Hammer Curl
3
8-15 reps
RPE 10
4
Tricep Pushdown (Cable)
3
8-15 reps
RPE 10
5
Rear Delt Fly (Machine)
3
8-15 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
RPE 10
2
Pull-Up (Assisted)
3
AMRAP
RPE 10
3
Dip (Assisted)
3
AMRAP
RPE 10
4
Single Arm Row (Dumbbell)
3
8-15 reps
RPE 9
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 9
4
Hamstring Curl
3
8-12 reps
RPE 9
5
Standing Calf Raise
3
20-25 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Barbell)
1
8-12 reps
RPE 9
2
Tricep Extension (Barbell)
1
8-12 reps
RPE 9.5
3
Hammer Curl
1
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
1
8-13 reps
RPE 8.5
5
Lateral Raise (Dumbbell)
1
8-12 reps
RPE 9
6
Rear Delt Fly (Dumbbell)
1
8-12 reps
RPE 9.5
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@8.5
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Pec Fly (Dumbbell)
3 Sets
8-12 Reps
@9
4
Seated Row (Cable)
3 Sets
8-12 Reps
@8.5
5
Dead Hang
3 Sets
@10
6
Push Up
3 Sets
AMRAP
@10
Day 2
1
Squat (Bodyweight)
3 Sets
AMRAP
@9.5
2
Hamstring Curl
3 Sets
8-12 Reps
@8.5
3
Leg Press
3 Sets
8-12 Reps
@9
4
Leg Extension
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
8-12 Reps
@8.5
6
Leg Raise (Captain's Chair)
3 Sets
AMRAP
@9
Day 3
1
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
2
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@9
3
Hammer Curl
3 Sets
8-15 Reps
@10
4
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
@10
5
Rear Delt Fly (Machine)
3 Sets
8-15 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@9.5
Day 4
1
Push Up
3 Sets
AMRAP
@10
2
Pull-Up (Assisted)
3 Sets
AMRAP
@10
3
Dip (Assisted)
3 Sets
AMRAP
@10
4
Single Arm Row (Dumbbell)
3 Sets
8-15 Reps
@9
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
Day 5
1
Goblet Squat
3 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@9
4
Hamstring Curl
3 Sets
8-12 Reps
@9
5
Standing Calf Raise
3 Sets
20-25 Reps
@9
Day 6
1
Bicep Curl (Barbell)
1 Set
8-12 Reps
@9
2
Tricep Extension (Barbell)
1 Set
8-12 Reps
@9.5
3
Hammer Curl
1 Set
8-12 Reps
@9
4
Tricep Pushdown (Cable)
1 Set
8-13 Reps
@8.5
5
Lateral Raise (Dumbbell)
1 Set
8-12 Reps
@9
6
Rear Delt Fly (Dumbbell)
1 Set
8-12 Reps
@9.5