Program Description
Get Muscle ASAP
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout80 minutes
- CreatedJun 25, 2025 04:48
- Last EditedJun 26, 2025 12:40
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 10
2
Pec Deck (Machine)
2
12 reps
RPE 10
3
Pull-Up (Weighted)
2
8 reps
RPE 10
4
Lateral Raise (Cable)
2
10 reps
RPE 10
5
Pendlay Row
2
8 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
10 reps
RPE 10
7
Bayesian Curl
2
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
8 reps
RPE 10
2
Squat (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Leg Extension
2
10 reps
RPE 10
5
Hip Abductor (Machine)
2
10 reps
RPE 10
6
Hip Adductor (Machine)
2
10 reps
RPE 10
7
Straight Leg Calf Raise
3
10 reps
RPE 10
8
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
9
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Shoulder Press (Machine)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Chest Fly (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Tricep Extension (Cable)
2
8 reps
RPE 10
7
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
1
1
1
10-20 reps
10-20 reps
10-20 reps
RPE 7.5
RPE 8.5
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
2
Reverse Pec Deck
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Single Arm Row (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Kelso Shrug
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
6
Preacher Curl (EZ Bar)
1
1
12 reps
12 reps
RPE 9
RPE 10
7
Reverse Wrist Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
8
Wrist Curls
1
1
12 reps
12 reps
RPE 9
RPE 10
9
Cable Crunch
1
-
Week 1
1 / 8 Weeks
Day 1
1
Leg Curl2 Sets
8 Reps
@10
2
Squat (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
4
Leg Extension2 Sets
10 Reps
@10
5
Hip Abductor (Machine)2 Sets
10 Reps
@10
6
Hip Adductor (Machine)2 Sets
10 Reps
@10
7
Straight Leg Calf Raise3 Sets
10 Reps
@10
8
Cable Crunch2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
9
Leg Raise (Captain's Chair)1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7.5
@9
@10
Day 3
1
Incline Bench Press (Barbell)3 Sets
8 Reps
@10
2
Pec Deck (Machine)2 Sets
12 Reps
@10
3
Pull-Up (Weighted)2 Sets
8 Reps
@10
4
Lateral Raise (Cable)2 Sets
10 Reps
@10
5
Pendlay Row2 Sets
8 Reps
@10
6
Overhead Tricep Extension (Cable)2 Sets
10 Reps
@10
7
Bayesian Curl2 Sets
10 Reps
@10
Day 4
1
Lying Leg Curl2 Sets
8 Reps
@10
2
Squat (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
3
Romanian Deadlift (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
4
Leg Extension2 Sets
10 Reps
@10
5
Hip Abductor (Machine)2 Sets
10 Reps
@10
6
Hip Adductor (Machine)2 Sets
10 Reps
@10
7
Straight Leg Calf Raise3 Sets
10 Reps
@10
8
Cable Crunch2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
9
Leg Raise (Captain's Chair)1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7.5
@9
@10
Day 6
1
Incline Bench Press (Barbell)2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Dumbbell)2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Shoulder Press (Machine)2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Skull Crusher (Barbell)2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Chest Fly (Cable)2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Tricep Extension (Cable)2 Sets
8 Reps
@10
7
Cable Crunch2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
8
Leg Raise (Captain's Chair)1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
@7.5
@8.5
@10
Day 7
1
Lat Pulldown2 Sets
1 Set
12 Reps
12 Reps
@9
@10
2
Reverse Pec Deck2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Single Arm Row (Dumbbell)2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Kelso Shrug2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Hammer Curl (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@9
@10
6
Preacher Curl (EZ Bar)1 Set
1 Set
12 Reps
12 Reps
@9
@10
7
Reverse Wrist Curl (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@9
@10
8
Wrist Curls1 Set
1 Set
12 Reps
12 Reps
@9
@10
9
Cable Crunch1 Set
-
Day 2
1
Walk1 Set
30 mins
-
Day 5
1
Walk1 Set
30 mins
-