logo
BoostcampPNG

McBain’s strength training

by Eleanor M.
1 athletes joined

Program Description

Just trying to stay fit and a work in progress

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 16, 2026 10:48
  • Last Edited
    Mar 17, 2026 01:06
Muscle Engagement
Front
Back
MuscleSet
Abs
16.8%
Glutes
13.3%
Upper Back
11.6%
Hamstrings
10.1%
Quadriceps
7.8%
Lats
7.3%
Middle Delts
6%
Rear Delts
6%
Front Delts
4.5%
Triceps
4.3%
Lower Back
2.8%
Abductors
2.6%
Biceps
2.1%
Adductors
1.5%
Cardio
1.3%
Stretching
1.3%
Forearms
0.6%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2
5-8 reps
5-8 reps
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8.5
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
3
8 reps
RPE 8.5
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8.5
6
Hip Abduction (Band)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 8.5
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
3
6-8 reps
6-8 reps
RPE 9.5
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
1
-
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8.5
6
Hip Abduction (Band)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 8.5
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
3
6-8 reps
6-8 reps
RPE 9.5
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
1
-
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8.5
6
Hip Abduction (Band)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 8.5
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
3
6-8 reps
6-8 reps
RPE 9.5
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
1
-
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8.5
6
Hip Abduction (Band)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 8.5
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
3
6-8 reps
6-8 reps
RPE 9.5
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
1
-
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8.5
6
Hip Abduction (Band)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 8.5
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
3
6-8 reps
6-8 reps
RPE 9.5
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
1
-
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8.5
6
Hip Abduction (Band)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 8.5
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
3
6-8 reps
6-8 reps
RPE 9.5
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
1
-
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8.5
6
Hip Abduction (Band)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 8.5
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
3
6-8 reps
6-8 reps
RPE 9.5
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
1
-
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8.5
6
Hip Abduction (Band)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 8.5
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
3
6-8 reps
6-8 reps
RPE 9.5
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
1
-
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8.5
6
Hip Abduction (Band)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 8.5
9
Plank
3
1 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Machine)
5
5-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
3
6-8 reps
6-8 reps
RPE 9.5
-
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 9
4
Step-Up (Weighted)
1
-
5
Glute Kickback (Cable)
3
12-15 reps
RPE 8.5
6
Hip Abduction (Band)
3
20 reps
RPE 8.5
7
Hanging Leg Raise
3
12 reps
RPE 7
8
Cable Crunch
3
15 reps
RPE 8.5
9
Plank
3
1 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
4
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 8.5
7
Ab Wheel
3
10 reps
RPE 8.5
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
9
Dead Bug
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
4
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 8.5
7
Ab Wheel
3
10 reps
RPE 8.5
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
9
Dead Bug
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
4
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 8.5
7
Ab Wheel
3
10 reps
RPE 8.5
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
9
Dead Bug
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
4
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 8.5
7
Ab Wheel
3
10 reps
RPE 8.5
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
9
Dead Bug
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
4
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 8.5
7
Ab Wheel
3
10 reps
RPE 8.5
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
9
Dead Bug
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
4
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 8.5
7
Ab Wheel
3
10 reps
RPE 8.5
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
9
Dead Bug
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
4
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 8.5
7
Ab Wheel
3
10 reps
RPE 8.5
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
9
Dead Bug
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
4
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 8.5
7
Ab Wheel
3
10 reps
RPE 8.5
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
9
Dead Bug
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
4
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 8.5
7
Ab Wheel
3
10 reps
RPE 8.5
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
9
Dead Bug
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
6-8 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8.5
3
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 8.5
4
Lat Pulldown
4
8-10 reps
RPE 8.5
5
Seated Row (Cable)
3
10 reps
RPE 9.5
6
Face Pull
3
15 reps
RPE 8.5
7
Ab Wheel
3
10 reps
RPE 8.5
8
Russian Twist (Dumbbell)
3
20 reps
RPE 8.5
9
Dead Bug
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 6.5
2
Sumo Deadlift (Paused)
4
6-8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
6
Frog Pump
3
20 reps
RPE 8.5
7
Cable Abductions
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 6.5
2
Sumo Deadlift (Paused)
4
6-8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
6
Frog Pump
3
20 reps
RPE 8.5
7
Cable Abductions
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 6.5
2
Sumo Deadlift (Paused)
4
6-8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
6
Frog Pump
3
20 reps
RPE 8.5
7
Cable Abductions
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 6.5
2
Sumo Deadlift (Paused)
4
6-8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
6
Frog Pump
3
20 reps
RPE 8.5
7
Cable Abductions
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 6.5
2
Sumo Deadlift (Paused)
4
6-8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
6
Frog Pump
3
20 reps
RPE 8.5
7
Cable Abductions
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 6.5
2
Sumo Deadlift (Paused)
4
6-8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
6
Frog Pump
3
20 reps
RPE 8.5
7
Cable Abductions
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 6.5
2
Sumo Deadlift (Paused)
4
6-8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
6
Frog Pump
3
20 reps
RPE 8.5
7
Cable Abductions
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 6.5
2
Sumo Deadlift (Paused)
4
6-8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
6
Frog Pump
3
20 reps
RPE 8.5
7
Cable Abductions
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 6.5
2
Sumo Deadlift (Paused)
4
6-8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
6
Frog Pump
3
20 reps
RPE 8.5
7
Cable Abductions
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
4
10-12 reps
RPE 6.5
2
Sumo Deadlift (Paused)
4
6-8 reps
RPE 8
3
Step-Up (Weighted)
3
8 reps
RPE 8.5
4
Walking Lunge
3
12 reps
RPE 8.5
5
Leg Curl
3
12 reps
RPE 8
6
Frog Pump
3
20 reps
RPE 8.5
7
Cable Abductions
3
15 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Straight Arm Pulldown
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Side Plank
3
1 mins
RPE 8.5
9
Pallof Press
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Straight Arm Pulldown
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Side Plank
3
1 mins
RPE 8.5
9
Pallof Press
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Straight Arm Pulldown
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Side Plank
3
1 mins
RPE 8.5
9
Pallof Press
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Straight Arm Pulldown
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Side Plank
3
1 mins
RPE 8.5
9
Pallof Press
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Straight Arm Pulldown
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Side Plank
3
1 mins
RPE 8.5
9
Pallof Press
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Straight Arm Pulldown
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Side Plank
3
1 mins
RPE 8.5
9
Pallof Press
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Straight Arm Pulldown
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Side Plank
3
1 mins
RPE 8.5
9
Pallof Press
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Straight Arm Pulldown
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Side Plank
3
1 mins
RPE 8.5
9
Pallof Press
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Straight Arm Pulldown
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Side Plank
3
1 mins
RPE 8.5
9
Pallof Press
3
12 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8 reps
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 8
3
Arnold Press
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
15 reps
RPE 8.5
5
Straight Arm Pulldown
3
12-15 reps
RPE 8.5
6
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 8.5
7
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 8.5
8
Side Plank
3
1 mins
RPE 8.5
9
Pallof Press
3
12 reps
RPE 8.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30 mins
-
Week 1
1 / 10 Weeks
Day 2
1
Cardio (Zone 2)
1 Set
-
Day 3
1
Standing Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
@8.5
2
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@8.5
3
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@8.5
4
Lat Pulldown
4 Sets
8-10 Reps
@8.5
5
Seated Row (Cable)
3 Sets
10 Reps
@9.5
6
Face Pull
3 Sets
15 Reps
@8.5
7
Ab Wheel
3 Sets
10 Reps
@8.5
8
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8.5
9
Dead Bug
3 Sets
12 Reps
@8.5
Day 4
1
Cardio (Zone 2)
1 Set
30 Reps
@8.5
Day 6
1
Barbell Row
4 Sets
8 Reps
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
3
Arnold Press
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8.5
5
Straight Arm Pulldown
3 Sets
12-15 Reps
@8.5
6
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@8.5
7
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@8.5
8
Side Plank
3 Sets
1 mins
@8.5
9
Pallof Press
3 Sets
12 Reps
@8.5
Day 5
1
Hip Thrust (Barbell)
4 Sets
10-12 Reps
@6.5
2
Sumo Deadlift (Paused)
4 Sets
6-8 Reps
@8
3
Step-Up (Weighted)
3 Sets
8 Reps
@8.5
4
Walking Lunge
3 Sets
12 Reps
@8.5
5
Leg Curl
3 Sets
12 Reps
@8
6
Frog Pump
3 Sets
20 Reps
@8.5
7
Cable Abductions
3 Sets
15 Reps
@8.5
Day 7
1
Cardio (Zone 2)
1 Set
30 mins
-
Day 1
1
Hip Thrust (Barbell)
3 Sets
2 Sets
5-8 Reps
5-8 Reps
@8.5
@9
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8.5
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@9
4
Step-Up (Weighted)
3 Sets
8 Reps
@8.5
5
Glute Kickback (Cable)
3 Sets
12-15 Reps
@8.5
6
Hip Abduction (Band)
3 Sets
20 Reps
@8.5
7
Hanging Leg Raise
3 Sets
12 Reps
@7
8
Cable Crunch
3 Sets
15 Reps
@8.5
9
Plank
3 Sets
1 mins
-