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Fullbody Dad Bod Homegym Transformation

by Matthias Bier

Program Description

**Fullbody Dad Bod Homegym Transformation** Embark on a 12-week journey designed to sculpt and strengthen your entire body from the comfort of your home gym. This program includes 36 dynamic workouts, each targeting major muscle groups through a blend of compound lifts and isolation exercises. With a focus on progressive overload, you'll build strength and muscle while enhancing your overall fitness. Get ready to transform your physique and boost your confidence with every rep!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 23, 2025 10:23
  • Last Edited
    Nov 23, 2025 10:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Biceps
9.5%
Upper Back
8.8%
Chest
8.1%
Lats
8.1%
Middle Delts
7.9%
Front Delts
7%
Glutes
6.8%
Calves
6.8%
Quadriceps
6.3%
Hamstrings
5.9%
Rear Delts
3.4%
Forearms
3.4%
Lower Back
2.3%
Abs
1.8%
Adductors
0.9%
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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
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Stiff Leg Deadlift
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Dip (Weighted)
2
6-8 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
6B
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
2
8-10 reps
RPE 9
5A
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
6B
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
10-12 Reps
@9
3
Squat (Barbell)
2 Sets
6-8 Reps
@9
4
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
5B
Standing Calf Raise
2 Sets
15-20 Reps
@9
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@9
6B
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@9
Day 2
1
Barbell Row
2 Sets
8-10 Reps
@9
2
Stiff Leg Deadlift
2 Sets
6-8 Reps
@9
3
Lat Pulldown
2 Sets
10-12 Reps
@9
4
Dip (Weighted)
2 Sets
6-8 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
5B
Standing Calf Raise
2 Sets
15-20 Reps
@9
6A
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9
6B
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
Day 3
1
Trap Bar Deadlift
2 Sets
8-10 Reps
@9
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-8 Reps
@9
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
2 Sets
8-10 Reps
@9
5A
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
5B
Standing Calf Raise
2 Sets
15-20 Reps
@9
6A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@9
6B
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@9