Program Description
.
Program Overview
- LevelBeginner, Novice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 08, 2026 04:49
- Last EditedFeb 08, 2026 05:53
Muscle Engagement
Front
Back
MuscleSet
Abs
16.6%
Glutes
9%
Front Delts
8.3%
Hamstrings
8.3%
Quadriceps
8.3%
Triceps
6.9%
Lats
6.9%
Chest
6.2%
Upper Back
6.2%
Biceps
5.5%
Lower Back
4.1%
Middle Delts
2.8%
Forearms
2.8%
Adductors
2.8%
Rear Delts
2.1%
Abductors
2.1%
Calves
1.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Lat Pulldown
3
8-12 reps
RPE 8.5
2A
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Seated Row (Cable)
3
8-12 reps
RPE 8.5
3A
Dip (Assisted)
3
8-12 reps
RPE 8.5
3B
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8.5
4A
Hip Thrust (Dumbbell)
3
8-12 reps
RPE 8.5
4B
Seated Hamstring Curl
3
8-12 reps
RPE 8.5
4C
Goblet Squat
3
8-12 reps
RPE 8.5
5A
Plank
3
40-60 secs
RPE 8.5
5B
Side Bend (Dumbbell)
3
15 reps
RPE 8.5
5C
Lying Leg Raise
3
15 reps
RPE 8.5
5D
Espinales
3
15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pec Deck (Machine)
3
8-12 reps
RPE 8.5
1B
Dumbbell Row
3
8-12 reps
RPE 8.5
2A
Seated Shoulder Press (Dumbbell)
3
8-12 reps
RPE 8.5
2B
Pullover (Dumbbell)
3
8-12 reps
RPE 8.5
3A
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8.5
3B
Leg Extension
3
8-12 reps
RPE 8.5
3C
Walking Lunge (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Standing Calf Raise
3
8-12 reps
RPE 8.5
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 8.5
4C
Hip Adductor (Machine)
3
8-12 reps
RPE 8.5
5A
Side Plank
3
40-60 secs
RPE 8.5
5B
Abs Crunch (Bodyweight)
3
20 reps
RPE 8.5
5C
Leg Raise (Captain's Chair)
3
15 reps
RPE 8.5
5D
nados
3
20 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8.5
1B
Chin-Up (Assisted)
3
8-12 reps
RPE 8.5
2A
Front Raise
3
8-10 reps
RPE 8.5
2B
Rear Delt Fly (Machine)
3
8-12 reps
RPE 8.5
3A
Tricep Extension (Cable)
3
8-12 reps
RPE 8.5
3B
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 8.5
4A
Leg Press
3
8-12 reps
RPE 8.5
4B
Step-Up (Weighted)
3
8-10 reps
RPE 8.5
4C
Good Morning
3
8-12 reps
RPE 8.5
5A
Cannonball Crunch
3
15 reps
RPE 8.5
5B
Russian Twist
3
15 reps
RPE 8.5
5C
Mountain Climber
3
20 reps
RPE 8.5
5D
Back Extension
3
15 reps
RPE 8.5
Week 1
1 / 12 Weeks
Day 1
1A
Bench Press (Dumbbell)3 Sets
8-12 Reps
@8.5
1B
Lat Pulldown3 Sets
8-12 Reps
@8.5
2A
Lateral Raise (Dumbbell)3 Sets
8-12 Reps
@8.5
2B
Seated Row (Cable)3 Sets
8-12 Reps
@8.5
3A
Dip (Assisted)3 Sets
8-12 Reps
@8.5
3B
Bicep Curl (Dumbbell)3 Sets
8-12 Reps
@8.5
4A
Hip Thrust (Dumbbell)3 Sets
8-12 Reps
@8.5
4B
Seated Hamstring Curl3 Sets
8-12 Reps
@8.5
4C
Goblet Squat3 Sets
8-12 Reps
@8.5
5A
Plank3 Sets
40-60 secs
@8.5
5B
Side Bend (Dumbbell)3 Sets
15 Reps
@8.5
5C
Lying Leg Raise3 Sets
15 Reps
@8.5
5D
Espinales3 Sets
15 Reps
@8.5
Day 3
1A
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
@8.5
1B
Chin-Up (Assisted)3 Sets
8-12 Reps
@8.5
2A
Front Raise3 Sets
8-10 Reps
@8.5
2B
Rear Delt Fly (Machine)3 Sets
8-12 Reps
@8.5
3A
Tricep Extension (Cable)3 Sets
8-12 Reps
@8.5
3B
Hammer Curl (Dumbbell)3 Sets
8-10 Reps
@8.5
4A
Leg Press3 Sets
8-12 Reps
@8.5
4B
Step-Up (Weighted)3 Sets
8-10 Reps
@8.5
4C
Good Morning3 Sets
8-12 Reps
@8.5
5A
Cannonball Crunch3 Sets
15 Reps
@8.5
5B
Russian Twist3 Sets
15 Reps
@8.5
5C
Mountain Climber3 Sets
20 Reps
@8.5
5D
Back Extension3 Sets
15 Reps
@8.5
Day 2
1A
Pec Deck (Machine)3 Sets
8-12 Reps
@8.5
1B
Dumbbell Row3 Sets
8-12 Reps
@8.5
2A
Seated Shoulder Press (Dumbbell)3 Sets
8-12 Reps
@8.5
2B
Pullover (Dumbbell)3 Sets
8-12 Reps
@8.5
3A
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@8.5
3B
Leg Extension3 Sets
8-12 Reps
@8.5
3C
Walking Lunge (Dumbbell)3 Sets
8-10 Reps
@8.5
4A
Standing Calf Raise3 Sets
8-12 Reps
@8.5
4B
Hip Abductor (Machine)3 Sets
8-12 Reps
@8.5
4C
Hip Adductor (Machine)3 Sets
8-12 Reps
@8.5
5A
Side Plank3 Sets
40-60 secs
@8.5
5B
Abs Crunch (Bodyweight)3 Sets
20 Reps
@8.5
5C
Leg Raise (Captain's Chair)3 Sets
15 Reps
@8.5
5D
nados3 Sets
20 Reps
@8.5