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The experiment

by Vince H.

Program Description

**The Experiment** is a 12-week workout program designed to push your limits and redefine your strength. With 36 training sessions spread across the duration, you'll engage in a diverse mix of exercises targeting all major muscle groups, including barbell squats, deadlifts, and various pressing movements. Each session is structured to challenge you with specific rep ranges and intensity levels, ensuring continuous progress and adaptation. Whether you're a seasoned lifter or just starting, this program will help you build muscle, enhance endurance, and achieve your fitness goals with confidence. Get ready to transform your body and elevate your performance!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 29, 2025 02:56
  • Last Edited
    Oct 06, 2025 01:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Abs
12.5%
Upper Back
8.8%
Front Delts
8.5%
Chest
7.9%
Lats
7.4%
Hamstrings
7.2%
Biceps
7.2%
Quadriceps
7.1%
Middle Delts
6.2%
Glutes
4.7%
Lower Back
2.7%
Calves
2.5%
Rear Delts
2.2%
Forearms
1.1%
Adductors
1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
3-5 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
3-5 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
3-5 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12-15 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
10-12 reps
-
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
8-10 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
3-5 reps
RPE 8-9
2
Bench Press (Dumbbell)
4
3-5 reps
RPE 9
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Rear Delt Fly (Machine)
3
10-12 reps
RPE 8.5
5
Dip (Bodyweight)
3
12 reps
RPE 8
6
Bicep Curl (EZ Bar)
3
12 reps
RPE 8-9
7
Hammer Curl
3
12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Deadlift (Barbell)
3
8-10 reps
RPE 9
4
Leg Extension
4
12 reps
RPE 8
5
Leg Curl
4
12 reps
RPE 8
6
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 9
2
Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 9
2
Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 9
2
Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-12 reps
RPE 9
2
Deadlift (Barbell)
3
8-10 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-10 reps
RPE 9
2
Deadlift (Barbell)
3
6-8 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Sit Up
3
20 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
20 reps
RPE 9
5
Leg Curl
4
12 reps
RPE 8
6
Leg Extension
4
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
2
T-Bar Row
4
12 reps
RPE 9
3
Lat Pulldown
4
12 reps
RPE 8
4
Seated Row (Cable)
3
12 reps
RPE 8
5
Seated Wide-Grip Row (Cable)
3
12 reps
RPE 9
6
Skull Crusher
3
12 reps
RPE 9
7
Tricep Extension (Cable)
3
12 reps
RPE 9
8
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
12 reps
RPE 8
2
Sit Up
3
15 reps
-
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
4
Abs Crunch (Bodyweight)
3
15 reps
-
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 8
6
Knee Raise (Captain's Chair)
3
18-20 reps
-
7
Plank
2
0.7-1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
12-15 Reps
@8-9
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Machine)
3 Sets
10-12 Reps
@8.5
5
Dip (Bodyweight)
3 Sets
12 Reps
@8
6
Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8-9
7
Hammer Curl
3 Sets
12 Reps
@8-9
Day 3
1
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
2
T-Bar Row
4 Sets
12 Reps
@9
3
Lat Pulldown
4 Sets
12 Reps
@8
4
Seated Row (Cable)
3 Sets
12 Reps
@8
5
Seated Wide-Grip Row (Cable)
3 Sets
12 Reps
@9
6
Skull Crusher
3 Sets
12 Reps
@9
7
Tricep Extension (Cable)
3 Sets
12 Reps
@9
8
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
10-12 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Deadlift (Barbell)
3 Sets
8-10 Reps
@9
4
Leg Extension
4 Sets
12 Reps
@8
5
Leg Curl
4 Sets
12 Reps
@8
6
Seated Calf Raise
4 Sets
15 Reps
@9
Day 4
1
Overhead Press (Barbell)
4 Sets
12 Reps
@8
2
Sit Up
3 Sets
15 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
4
Abs Crunch (Bodyweight)
3 Sets
15 Reps
-
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@8
6
Knee Raise (Captain's Chair)
3 Sets
18-20 Reps
-
7
Plank
2 Sets
0.7-1 mins
-