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Aydans improved 2026

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Program Description

To be amazing for my goals.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2026 02:43
  • Last Edited
    Jan 09, 2026 03:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Front Delts
11.5%
Biceps
11.5%
Chest
8.9%
Lats
7.6%
Upper Back
7.6%
Quadriceps
7%
Hamstrings
6.4%
Middle Delts
6.4%
Glutes
5.4%
Forearms
4.8%
Abs
3.8%
Lower Back
1.9%
Calves
1.3%
Rear Delts
1.3%
Adductors
0.6%
Abductors
0.6%
Cardio
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Dip (Bodyweight)
2
8 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
5
Chest Supported Row (Machine)
2
8 reps
RPE 10
6
Archer Pulls
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Dip (Bodyweight)
2
8 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
5
Chest Supported Row (Machine)
2
8 reps
RPE 10
6
Archer Pulls
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Dip (Bodyweight)
2
8 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
5
Chest Supported Row (Machine)
2
8 reps
RPE 10
6
Archer Pulls
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Dip (Bodyweight)
2
8 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
5
Chest Supported Row (Machine)
2
8 reps
RPE 10
6
Archer Pulls
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Dip (Bodyweight)
2
8 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
5
Chest Supported Row (Machine)
2
8 reps
RPE 10
6
Archer Pulls
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Dip (Bodyweight)
2
8 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
5
Chest Supported Row (Machine)
2
8 reps
RPE 10
6
Archer Pulls
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Dip (Bodyweight)
2
8 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
5
Chest Supported Row (Machine)
2
8 reps
RPE 10
6
Archer Pulls
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Dip (Bodyweight)
2
8 reps
RPE 10
2B
Incline Bench Press (Dumbbell)
1
8 reps
RPE 10
3
Pull-Up (Bodyweight)
2
8 reps
RPE 10
4
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
5
Chest Supported Row (Machine)
2
8 reps
RPE 10
6
Archer Pulls
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6 reps
RPE 10
2
Hip Adductor (Machine)
1
8 reps
RPE 10
3
Hip Abductor (Machine)
1
8 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 10
5
Hamstring Curl
2
8 reps
RPE 10
6
Calf Raise (Machine)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6 reps
RPE 10
2
Hip Adductor (Machine)
1
8 reps
RPE 10
3
Hip Abductor (Machine)
1
8 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 10
5
Hamstring Curl
2
8 reps
RPE 10
6
Calf Raise (Machine)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6 reps
RPE 10
2
Hip Adductor (Machine)
1
8 reps
RPE 10
3
Hip Abductor (Machine)
1
8 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 10
5
Hamstring Curl
2
8 reps
RPE 10
6
Calf Raise (Machine)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6 reps
RPE 10
2
Hip Adductor (Machine)
1
8 reps
RPE 10
3
Hip Abductor (Machine)
1
8 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 10
5
Hamstring Curl
2
8 reps
RPE 10
6
Calf Raise (Machine)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6 reps
RPE 10
2
Hip Adductor (Machine)
1
8 reps
RPE 10
3
Hip Abductor (Machine)
1
8 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 10
5
Hamstring Curl
2
8 reps
RPE 10
6
Calf Raise (Machine)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6 reps
RPE 10
2
Hip Adductor (Machine)
1
8 reps
RPE 10
3
Hip Abductor (Machine)
1
8 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 10
5
Hamstring Curl
2
8 reps
RPE 10
6
Calf Raise (Machine)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6 reps
RPE 10
2
Hip Adductor (Machine)
1
8 reps
RPE 10
3
Hip Abductor (Machine)
1
8 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 10
5
Hamstring Curl
2
8 reps
RPE 10
6
Calf Raise (Machine)
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
6 reps
RPE 10
2
Hip Adductor (Machine)
1
8 reps
RPE 10
3
Hip Abductor (Machine)
1
8 reps
RPE 10
4
Bulgarian Split Squat (Barbell)
2
6 reps
RPE 10
5
Hamstring Curl
2
8 reps
RPE 10
6
Calf Raise (Machine)
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
3
Tricep Extension (Cable)
2
8 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
3
Tricep Extension (Cable)
2
8 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
3
Tricep Extension (Cable)
2
8 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
3
Tricep Extension (Cable)
2
8 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
3
Tricep Extension (Cable)
2
8 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
3
Tricep Extension (Cable)
2
8 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
3
Tricep Extension (Cable)
2
8 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Machine)
2
6 reps
RPE 10
2
Reverse Bicep Curl (EZ Bar)
1
8 reps
RPE 10
3
Tricep Extension (Cable)
2
8 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6 reps
RPE 10
6
Lateral Raise (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
12 reps
RPE 10
2
Abs Crunch (Machine)
2
12 reps
RPE 10
3
Treadmill
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
12 reps
RPE 10
2
Abs Crunch (Machine)
2
12 reps
RPE 10
3
Treadmill
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
12 reps
RPE 10
2
Abs Crunch (Machine)
2
12 reps
RPE 10
3
Treadmill
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
12 reps
RPE 10
2
Abs Crunch (Machine)
2
12 reps
RPE 10
3
Treadmill
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
12 reps
RPE 10
2
Abs Crunch (Machine)
2
12 reps
RPE 10
3
Treadmill
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
12 reps
RPE 10
2
Abs Crunch (Machine)
2
12 reps
RPE 10
3
Treadmill
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
12 reps
RPE 10
2
Abs Crunch (Machine)
2
12 reps
RPE 10
3
Treadmill
1
30 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
2
12 reps
RPE 10
2
Abs Crunch (Machine)
2
12 reps
RPE 10
3
Treadmill
1
30 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2B
Dip (Bodyweight)
1
10 reps
RPE 10
3A
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3B
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
6 reps
RPE 10
6
Reverse Curl (Barbell)
2
6 reps
RPE 10
7
Tricep Extension (Cable)
2
6 reps
RPE 10
8
JM Press
2
6 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2B
Dip (Bodyweight)
1
10 reps
RPE 10
3A
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3B
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
6 reps
RPE 10
6
Reverse Curl (Barbell)
2
6 reps
RPE 10
7
Tricep Extension (Cable)
2
6 reps
RPE 10
8
JM Press
2
6 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2B
Dip (Bodyweight)
1
10 reps
RPE 10
3A
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3B
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
6 reps
RPE 10
6
Reverse Curl (Barbell)
2
6 reps
RPE 10
7
Tricep Extension (Cable)
2
6 reps
RPE 10
8
JM Press
2
6 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2B
Dip (Bodyweight)
1
10 reps
RPE 10
3A
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3B
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
6 reps
RPE 10
6
Reverse Curl (Barbell)
2
6 reps
RPE 10
7
Tricep Extension (Cable)
2
6 reps
RPE 10
8
JM Press
2
6 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2B
Dip (Bodyweight)
1
10 reps
RPE 10
3A
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3B
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
6 reps
RPE 10
6
Reverse Curl (Barbell)
2
6 reps
RPE 10
7
Tricep Extension (Cable)
2
6 reps
RPE 10
8
JM Press
2
6 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2B
Dip (Bodyweight)
1
10 reps
RPE 10
3A
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3B
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
6 reps
RPE 10
6
Reverse Curl (Barbell)
2
6 reps
RPE 10
7
Tricep Extension (Cable)
2
6 reps
RPE 10
8
JM Press
2
6 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2B
Dip (Bodyweight)
1
10 reps
RPE 10
3A
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3B
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
6 reps
RPE 10
6
Reverse Curl (Barbell)
2
6 reps
RPE 10
7
Tricep Extension (Cable)
2
6 reps
RPE 10
8
JM Press
2
6 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
8 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
2
8 reps
RPE 10
2B
Dip (Bodyweight)
1
10 reps
RPE 10
3A
Pull-Up (Bodyweight)
2
8 reps
RPE 10
3B
Lat Pulldown (Neutral Grip)
2
8 reps
RPE 10
4
High Row
2
8 reps
RPE 10
5
Preacher Curl (Machine)
2
6 reps
RPE 10
6
Reverse Curl (Barbell)
2
6 reps
RPE 10
7
Tricep Extension (Cable)
2
6 reps
RPE 10
8
JM Press
2
6 reps
RPE 10
9
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
8 reps
RPE 10
2
Bulgarian Split Squat (Barbell)
2
8 reps
RPE 10
3
Hamstring Curl
2
8 reps
RPE 10
4
Leg Extension
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
2
Preacher Curl (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Front Raise
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
2
Preacher Curl (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Front Raise
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
2
Preacher Curl (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Front Raise
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
2
Preacher Curl (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Front Raise
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
2
Preacher Curl (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Front Raise
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
2
Preacher Curl (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Front Raise
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
2
Preacher Curl (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Front Raise
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
8 reps
RPE 10
2
Preacher Curl (Machine)
2
8 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
2
8 reps
RPE 10
4
Front Raise
2
8 reps
RPE 10
5
Reverse Bicep Curl (EZ Bar)
2
8 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2A
Dip (Bodyweight)
2 Sets
8 Reps
@10
2B
Incline Bench Press (Dumbbell)
1 Set
8 Reps
@10
3
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
4
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@10
5
Chest Supported Row (Machine)
2 Sets
8 Reps
@10
6
Archer Pulls
2 Sets
6 Reps
@10
Day 2
1
Leg Extension
3 Sets
6 Reps
@10
2
Hip Adductor (Machine)
1 Set
8 Reps
@10
3
Hip Abductor (Machine)
1 Set
8 Reps
@10
4
Bulgarian Split Squat (Barbell)
2 Sets
6 Reps
@10
5
Hamstring Curl
2 Sets
8 Reps
@10
6
Calf Raise (Machine)
2 Sets
20 Reps
@10
Day 3
1
Preacher Curl (Machine)
2 Sets
6 Reps
@10
2
Reverse Bicep Curl (EZ Bar)
1 Set
8 Reps
@10
3
Tricep Extension (Cable)
2 Sets
8 Reps
@10
4
JM Press
2 Sets
6 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6 Reps
@10
6
Lateral Raise (Cable)
2 Sets
6 Reps
@10
Day 4
1
Decline Crunch (Weighted)
2 Sets
12 Reps
@10
2
Abs Crunch (Machine)
2 Sets
12 Reps
@10
3
Treadmill
1 Set
30 mins
@10
Day 5
1
Pec Deck (Machine)
2 Sets
8 Reps
@10
2A
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@10
2B
Dip (Bodyweight)
1 Set
10 Reps
@10
3A
Pull-Up (Bodyweight)
2 Sets
8 Reps
@10
3B
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
@10
4
High Row
2 Sets
8 Reps
@10
5
Preacher Curl (Machine)
2 Sets
6 Reps
@10
6
Reverse Curl (Barbell)
2 Sets
6 Reps
@10
7
Tricep Extension (Cable)
2 Sets
6 Reps
@10
8
JM Press
2 Sets
6 Reps
@10
9
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
Day 6
1
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@10
2
Bulgarian Split Squat (Barbell)
2 Sets
8 Reps
@10
3
Hamstring Curl
2 Sets
8 Reps
@10
4
Leg Extension
2 Sets
8 Reps
@10
Day 7
1
Lateral Raise (Dumbbell)
2 Sets
8 Reps
@10
2
Preacher Curl (Machine)
2 Sets
8 Reps
@10
3
Seated Shoulder Press (Dumbbell)
2 Sets
8 Reps
@10
4
Front Raise
2 Sets
8 Reps
@10
5
Reverse Bicep Curl (EZ Bar)
2 Sets
8 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@10