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DISCIPLINED AESTHETIC – 4 napos fizikumépítés

by Csongor K.
1 athletes joined

Program Description

Ez a program azoknak készült, akik elegük van a kifogásokból. Azoknak, akik belefáradtak abba, hogy mindig újrakezdik — akiknek elegük van a lagymatag edzésekből, a fókusz nélküli próbálkozásokból, és abból, hogy a tükörbe nézve nem azt látják, akik lehetnének. Ez a 4 napos bontás egy egyszerű, de brutálisan hatékony alap — a célja az, hogy formába hozzon, önbizalmat építsen, és megtanítson fegyelmezetten dolgozni a testedért. Ez nem egy csilivili fitnesz program. Itt nincs szivacshenger meg TikTok-os cirkusz. Ez a húzós súlyok, remegő izmok, égető pumpa és a fejlődés helye. 💥 1. nap – Váll + kar 💥 2. nap – Hát + has 💥 3. nap – Láb 💥 4. nap – Mell + bicepsz + has Ez a split azoknak szól, akik szeretnének esztétikus, atletikus testet építeni – nem csak “gyúrni”, hanem valami olyat felépíteni, amit büszkén viselsz. Nem számít, honnan indulsz – a lényeg, hogy fel akarsz állni, változtatni akarsz, és hajlandó vagy tenni érte. Ha követed a programot, napról napra jobban fogsz kinézni és jobban fogod érezni magad. Ez nem gyors megoldás. Ez egy út, amit végig kell járni. De ha végigcsinálod, nem leszel többé ugyanaz az ember. Ez a tested és a fejed átformálásáról szól. Ez az első lépés afelé az ember felé, akivé válni akarsz. Súlyt folyamatosan növeld! Indulj el. Dolgozd végig. Nézz magadra pár hét múlva. És mondd azt: „Végre elkezdtem.”

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 28, 2025 01:05
  • Last Edited
    Jul 28, 2025 06:58
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
2
8-10 reps
12-15 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Shrug (Dumbbell)
2
10-12 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6
RPE 10
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
10-12 reps
12-15 reps
RPE 7.5
RPE 10
7
Overhead Tricep Extension (Cable)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
2
8-10 reps
12-15 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
12-15 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
2
8-10 reps
12-15 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
12-15 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
2
8-10 reps
12-15 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
12-15 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
2
8-10 reps
12-15 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
12-15 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
2
8-10 reps
12-15 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
12-15 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
2
8-10 reps
12-15 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
12-15 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
1
2
8-10 reps
12-15 reps
RPE 6
RPE 10
3
One Arm Lateral Raise (Cable)
2
12-15 reps
RPE 10
4
Single Arm Tricep Extension (Cable)
1
1
1
10-12 reps
8-10 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Tricep Rope Push Down (Cable)
1
2
10-12 reps
12-15 reps
RPE 7.5
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-12 reps
12-15 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
4-6 reps
6-8 reps
RPE 6
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
2
8-10 reps
10-12 reps
RPE 6
RPE 10
4
Inverted Row
2
15-25 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
7
Hollow Hold
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
4-6 reps
6-8 reps
RPE 6
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
2
8-10 reps
10-12 reps
RPE 6
RPE 10
4
Inverted Row
2
15-25 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
7
Hollow Hold
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
4-6 reps
6-8 reps
RPE 6
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
2
8-10 reps
10-12 reps
RPE 6
RPE 10
4
Inverted Row
2
15-25 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
7
Hollow Hold
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
4-6 reps
6-8 reps
RPE 6
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
2
8-10 reps
10-12 reps
RPE 6
RPE 10
4
Inverted Row
2
15-25 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
7
Hollow Hold
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
4-6 reps
6-8 reps
RPE 6
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
2
8-10 reps
10-12 reps
RPE 6
RPE 10
4
Inverted Row
2
15-25 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
7
Hollow Hold
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
4-6 reps
6-8 reps
RPE 6
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
2
8-10 reps
10-12 reps
RPE 6
RPE 10
4
Inverted Row
2
15-25 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
7
Hollow Hold
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
4-6 reps
6-8 reps
RPE 6
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
2
8-10 reps
10-12 reps
RPE 6
RPE 10
4
Inverted Row
2
15-25 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
7
Hollow Hold
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
6-8 reps
4-6 reps
6-8 reps
RPE 6
RPE 10
RPE 10
2
Underhand Lat Pulldown
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
3
Bent Over Row (Barbell)
1
2
8-10 reps
10-12 reps
RPE 6
RPE 10
4
Inverted Row
2
15-25 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 10
6
Hanging Leg Raise
2
AMRAP
RPE 10
7
Hollow Hold
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Leg Curl
1
1
1
10-12 reps
8-10 reps
10-12 reps
RPE 8
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
7
Hip Adductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
1
1
6-8 reps
12-15 reps
15-20 reps
RPE 7
RPE 10
RPE 10
9
Standing Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Leg Curl
1
1
1
10-12 reps
8-10 reps
10-12 reps
RPE 8
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
7
Hip Adductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
1
1
6-8 reps
12-15 reps
15-20 reps
RPE 7
RPE 10
RPE 10
9
Standing Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Leg Curl
1
1
1
10-12 reps
8-10 reps
10-12 reps
RPE 8
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
7
Hip Adductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
1
1
6-8 reps
12-15 reps
15-20 reps
RPE 7
RPE 10
RPE 10
9
Standing Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Leg Curl
1
1
1
10-12 reps
8-10 reps
10-12 reps
RPE 8
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
7
Hip Adductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
1
1
6-8 reps
12-15 reps
15-20 reps
RPE 7
RPE 10
RPE 10
9
Standing Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Leg Curl
1
1
1
10-12 reps
8-10 reps
10-12 reps
RPE 8
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
7
Hip Adductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
1
1
6-8 reps
12-15 reps
15-20 reps
RPE 7
RPE 10
RPE 10
9
Standing Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Leg Curl
1
1
1
10-12 reps
8-10 reps
10-12 reps
RPE 8
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
7
Hip Adductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
1
1
6-8 reps
12-15 reps
15-20 reps
RPE 7
RPE 10
RPE 10
9
Standing Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Leg Curl
1
1
1
10-12 reps
8-10 reps
10-12 reps
RPE 8
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
7
Hip Adductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
1
1
6-8 reps
12-15 reps
15-20 reps
RPE 7
RPE 10
RPE 10
9
Standing Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
1
1
10-12 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
2
Squat (Smith Machine)
1
1
1
8-10 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
4
Leg Extension
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Leg Curl
1
1
1
10-12 reps
8-10 reps
10-12 reps
RPE 8
RPE 10
RPE 10
6
Hip Abductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
7
Hip Adductor (Machine)
1
2
10-12 reps
15-20 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
1
1
6-8 reps
12-15 reps
15-20 reps
RPE 7
RPE 10
RPE 10
9
Standing Calf Raise
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
9
Hollow Hold
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
9
Hollow Hold
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
9
Hollow Hold
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
9
Hollow Hold
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
9
Hollow Hold
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
9
Hollow Hold
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
9
Hollow Hold
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
1
1
1
6-8 reps
6-8 reps
10-12 reps
RPE 6
RPE 10
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
6-8 reps
8-10 reps
RPE 6
RPE 10
RPE 10
3
Chest Fly (Cable)
2
12-15 reps
RPE 10
4
Incline Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
5
Bicep Curl (EZ Bar)
1
1
1
8-10 reps
8-10 reps
10-12 reps
RPE 6
RPE 10
RPE 10
6
Hammer Curl (Dumbbell)
1
1
1
6-8 reps
10-12 reps
12-15 reps
RPE 6
RPE 10
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
8
Lying Leg Raise
2
AMRAP
RPE 10
9
Hollow Hold
2
AMRAP
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
4-6 Reps
6-8 Reps
@6
@10
@10
2
Underhand Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@6
@10
@10
3
Bent Over Row (Barbell)
1 Set
2 Sets
8-10 Reps
10-12 Reps
@6
@10
4
Inverted Row
2 Sets
15-25 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@10
6
Hanging Leg Raise
2 Sets
AMRAP
@10
7
Hollow Hold
2 Sets
AMRAP
@10
8
Lying Leg Raise
2 Sets
AMRAP
@10
Day 3
1
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
8-10 Reps
@6
@10
@10
2
Squat (Smith Machine)
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
8-10 Reps
@6
@10
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
10-12 Reps
@6
@10
@10
4
Leg Extension
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
12-15 Reps
@6
@10
@10
5
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
10-12 Reps
@8
@10
@10
6
Hip Abductor (Machine)
1 Set
2 Sets
10-12 Reps
15-20 Reps
@6
@10
7
Hip Adductor (Machine)
1 Set
2 Sets
10-12 Reps
15-20 Reps
@6
@10
8
Seated Calf Raise
1 Set
1 Set
1 Set
6-8 Reps
12-15 Reps
15-20 Reps
@7
@10
@10
9
Standing Calf Raise
2 Sets
12-15 Reps
@10
Day 4
1
Dip (Weighted)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
10-12 Reps
@6
@10
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
8-10 Reps
@6
@10
@10
3
Chest Fly (Cable)
2 Sets
12-15 Reps
@10
4
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
12-15 Reps
@6
@10
@10
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
10-12 Reps
@6
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-15 Reps
@6
@10
@10
7
Hanging Leg Raise
2 Sets
AMRAP
@10
8
Lying Leg Raise
2 Sets
AMRAP
@10
9
Hollow Hold
2 Sets
AMRAP
@10
Day 1
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
8-10 Reps
@6
@10
@10
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
8-10 Reps
12-15 Reps
@6
@10
3
One Arm Lateral Raise (Cable)
2 Sets
12-15 Reps
@10
4
Shrug (Dumbbell)
2 Sets
10-12 Reps
@10
5
Single Arm Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
12-15 Reps
@6
@10
@10
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
10-12 Reps
12-15 Reps
@7.5
@10
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
12-15 Reps
@10
@10