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Jackson's Bootcamp

by Jackson E.
1 athletes joined

Program Description

RULE #1 - Every single rep is done slow and controlled. squeeze every muscle when you feel a stretch, keep the tension going throughout the whole exercise. RULE #2 - If the exercise is only 2 sets, that means your weight should be HEAVY. push yourself. I only put 2 sets so you can maximize your energy input and lift like a DAWG. If you feel like you can go for more than the reps I wrote... then that means your weight isn't HEAVY ENOUGH. RULE #3 - Never go into a workout thinking it's going to be easy, or that it's a game. The only fun part should be setting new pr's and lifting heavy. If you're going to play around and go to the gym for socializing, then this ISN'T for YOU. RULE #4 - Motivation won't get you far, it's the drive and determination that will bring you to new heights. Rule #5 - your Diet is the number 1 thing. Stop snacking on unnecessary things and start eating 3-4 REAL meals a day. Don't make excuses.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 09, 2026 07:01
  • Last Edited
    Mar 10, 2026 12:53
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.4%
Triceps
10%
Hamstrings
9.4%
Front Delts
8%
Middle Delts
7.4%
Quadriceps
7.4%
Abs
7%
Biceps
7%
Chest
6.7%
Glutes
6.7%
Lats
6%
Rear Delts
4%
Calves
4%
Adductors
2%
Abductors
2%
Forearms
1%
Lower Back
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Chest Fly (Machine)
3
8-10 reps
RPE 9
3
Shoulder Press (Machine)
2
8 reps
RPE 5-8
4
Lateral Raise (Cable)
3
10 reps
RPE 8-10
5
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
6
Tricep Kickback
3
8 reps
RPE 8-10
7
Cable Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8-10 reps
RPE 8
2
Chest Supported Row (Machine)
2
8-10 reps
RPE 8
3
Single Arm Row (Cable)
3
10-12 reps
RPE 10
4
Single Arm Rear Delt Fly (Cable)
3
10-12 reps
RPE 10
5
Shrug (Dumbbell)
2
8-10 reps
RPE 8
6
Reverse Curl
3
8-10 reps
RPE 8
7
Preacher Curl (Machine)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 8
3
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
4
Lying Leg Curl
2
8-10 reps
RPE 8
5
Leg Extension
2
8-10 reps
RPE 8
6
Leg Raise (Captain's Chair)
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
RPE 7
2
Chest Fly (Dumbbell)
3
10-12 reps
RPE 10
3
Wide Grip Pull-Up
2
10-12 reps
RPE 10
4
Lateral Raise (Cable)
3
8-10 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Bayesian Curl
3
8-10 reps
RPE 10
7
Russian Twist
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
5-8 reps
5-8 reps
RPE 7
RPE 6
2
Split Squat (Dumbbell)
2
6-9 reps
RPE 7
3
Seated Hamstring Curl
3
6-9 reps
RPE 7
4
Hip Adductor (Machine)
2
10-12 reps
RPE 10
5
Hip Abductor (Machine)
2
10-12 reps
RPE 10
6
Calf Raise (Leg Press)
3
10-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@6
2
Chest Fly (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@9
@9
@9
3
Shoulder Press (Machine)
1 Set
1 Set
8 Reps
8 Reps
@5-8
@5-8
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8-10
@8-10
@8-10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
6
Tricep Kickback
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8-10
@8-10
@8-10
7
Cable Crunch
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
2
Chest Supported Row (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
3
Single Arm Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
4
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
5
Shrug (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Reverse Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
7
Preacher Curl (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@6
@6
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
4
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
5
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
6
Leg Raise (Captain's Chair)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@7
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
3
Wide Grip Pull-Up
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
6
Bayesian Curl
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
7
Russian Twist
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
Day 5
1
Leg Press
1 Set
1 Set
5-8 Reps
5-8 Reps
@7
@6
2
Split Squat (Dumbbell)
1 Set
1 Set
6-9 Reps
6-9 Reps
@7
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-9 Reps
6-9 Reps
6-9 Reps
@7
@7
@7
4
Hip Adductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
5
Hip Abductor (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10