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BoostcampPNG

What works for me

by Ooaahs gude leil nga
1 athletes joined

Program Description

I just chose stuff that is scientifically superior and also stuff that I enjoy and feel good to me. Prob not optimal the way it'd programmed but wtv. You’re on your own to progressively overload at your own pace.

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Oct 21, 2024 02:07
  • Last Edited
    Dec 17, 2024 09:33

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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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
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8-14 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
7
Bayesian Curl
2
9-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8-14 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
7
Bayesian Curl
2
9-15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Arm Iso Row
2
11-18 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
2
8-18 reps
RPE 9
6
Bayesian Curl
3
9-15 reps
RPE 9.5
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
2
12-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Arm Iso Row
2
11-18 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
2
8-18 reps
RPE 9
6
Bayesian Curl
3
9-15 reps
RPE 9.5
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
2
12-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Arm Iso Row
2
11-18 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
2
8-18 reps
RPE 9
6
Bayesian Curl
3
9-15 reps
RPE 9.5
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
2
12-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Arm Iso Row
2
11-18 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
2
8-18 reps
RPE 9
6
Bayesian Curl
3
9-15 reps
RPE 9.5
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
2
12-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Arm Iso Row
2
11-18 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
2
8-18 reps
RPE 9
6
Bayesian Curl
3
9-15 reps
RPE 9.5
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
2
12-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Arm Iso Row
2
11-18 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
2
8-18 reps
RPE 9
6
Bayesian Curl
3
9-15 reps
RPE 9.5
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
2
12-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Arm Iso Row
2
11-18 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
2
8-18 reps
RPE 9
6
Bayesian Curl
3
9-15 reps
RPE 9.5
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
2
12-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Arm Iso Row
2
11-18 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
2
8-18 reps
RPE 9
6
Bayesian Curl
3
9-15 reps
RPE 9.5
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
2
12-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Arm Iso Row
2
11-18 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
2
8-18 reps
RPE 9
6
Bayesian Curl
3
9-15 reps
RPE 9.5
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
2
12-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
Single Arm Iso Row
2
11-18 reps
RPE 7
5
Reverse Bicep Curl (EZ Bar)
2
8-18 reps
RPE 9
6
Bayesian Curl
3
9-15 reps
RPE 9.5
7
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
8
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
9
Reverse Wrist Curl (Dumbbell)
2
12-30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
3
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Deadlift (Barbell)
2
5-7 reps
-
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Hollow Hold
2
65 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
3
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Deadlift (Barbell)
2
5-7 reps
-
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Hollow Hold
2
65 secs
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
2
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-14 reps
RPE 6.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Nordic Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
2
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-14 reps
RPE 6.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Nordic Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
2
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-14 reps
RPE 6.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Nordic Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
2
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-14 reps
RPE 6.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Nordic Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
2
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-14 reps
RPE 6.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Nordic Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
2
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-14 reps
RPE 6.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Nordic Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
2
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-14 reps
RPE 6.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Nordic Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
2
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-14 reps
RPE 6.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Nordic Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
2
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-14 reps
RPE 6.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Nordic Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
2
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Romanian Deadlift (Barbell)
2
8-14 reps
RPE 6.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Nordic Curl
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8-14 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
7
Bayesian Curl
2
9-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
4
9-12 reps
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
5-8 reps
RPE 9.5
3
T-Bar Row
3
1
10-15 reps
10-15 reps
RPE 7.5
RPE 8
4
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
5
Bicep Curl (Dumbbell)
2
8-14 reps
RPE 9
6
Overhead Tricep Extension (Cable)
4
8-15 reps
RPE 8
7
Bayesian Curl
2
9-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-15 reps
RPE 7.5
2
Lat Pulldown (Single Arm)
3
9-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
12-30 reps
RPE 6.5
5
Chest Fly (Machine)
2
-
6
Bayesian Curl
2
9-15 reps
RPE 9.5
7
Bench Press (Barbell)
1
8-12 reps
RPE 9
8
Hammer Curl (Cable)
1
10-13 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
10
Wrist Curls
1
12-30 reps
RPE 6.5
11
Tricep Pushdown (Cable)
2
10-18 reps
RPE 8
12
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-15 reps
RPE 7.5
2
Lat Pulldown (Single Arm)
3
9-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
12-30 reps
RPE 6.5
5
Chest Fly (Machine)
2
-
6
Bayesian Curl
2
9-15 reps
RPE 9.5
7
Bench Press (Barbell)
1
8-12 reps
RPE 9
8
Hammer Curl (Cable)
1
10-13 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
10
Wrist Curls
1
12-30 reps
RPE 6.5
11
Tricep Pushdown (Cable)
2
10-18 reps
RPE 8
12
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-15 reps
RPE 7.5
2
Lat Pulldown (Single Arm)
3
9-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
12-30 reps
RPE 6.5
5
Chest Fly (Machine)
2
-
6
Bayesian Curl
2
9-15 reps
RPE 9.5
7
Bench Press (Barbell)
1
8-12 reps
RPE 9
8
Hammer Curl (Cable)
1
10-13 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
10
Wrist Curls
1
12-30 reps
RPE 6.5
11
Tricep Pushdown (Cable)
2
10-18 reps
RPE 8
12
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-15 reps
RPE 7.5
2
Lat Pulldown (Single Arm)
3
9-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
12-30 reps
RPE 6.5
5
Chest Fly (Machine)
2
-
6
Bayesian Curl
2
9-15 reps
RPE 9.5
7
Bench Press (Barbell)
1
8-12 reps
RPE 9
8
Hammer Curl (Cable)
1
10-13 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
10
Wrist Curls
1
12-30 reps
RPE 6.5
11
Tricep Pushdown (Cable)
2
10-18 reps
RPE 8
12
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-15 reps
RPE 7.5
2
Lat Pulldown (Single Arm)
3
9-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
12-30 reps
RPE 6.5
5
Chest Fly (Machine)
2
-
6
Bayesian Curl
2
9-15 reps
RPE 9.5
7
Bench Press (Barbell)
1
8-12 reps
RPE 9
8
Hammer Curl (Cable)
1
10-13 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
10
Wrist Curls
1
12-30 reps
RPE 6.5
11
Tricep Pushdown (Cable)
2
10-18 reps
RPE 8
12
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-15 reps
RPE 7.5
2
Lat Pulldown (Single Arm)
3
9-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
12-30 reps
RPE 6.5
5
Chest Fly (Machine)
2
-
6
Bayesian Curl
2
9-15 reps
RPE 9.5
7
Bench Press (Barbell)
1
8-12 reps
RPE 9
8
Hammer Curl (Cable)
1
10-13 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
10
Wrist Curls
1
12-30 reps
RPE 6.5
11
Tricep Pushdown (Cable)
2
10-18 reps
RPE 8
12
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-15 reps
RPE 7.5
2
Lat Pulldown (Single Arm)
3
9-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
12-30 reps
RPE 6.5
5
Chest Fly (Machine)
2
-
6
Bayesian Curl
2
9-15 reps
RPE 9.5
7
Bench Press (Barbell)
1
8-12 reps
RPE 9
8
Hammer Curl (Cable)
1
10-13 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
10
Wrist Curls
1
12-30 reps
RPE 6.5
11
Tricep Pushdown (Cable)
2
10-18 reps
RPE 8
12
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-15 reps
RPE 7.5
2
Lat Pulldown (Single Arm)
3
9-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
12-30 reps
RPE 6.5
5
Chest Fly (Machine)
2
-
6
Bayesian Curl
2
9-15 reps
RPE 9.5
7
Bench Press (Barbell)
1
8-12 reps
RPE 9
8
Hammer Curl (Cable)
1
10-13 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
10
Wrist Curls
1
12-30 reps
RPE 6.5
11
Tricep Pushdown (Cable)
2
10-18 reps
RPE 8
12
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-15 reps
RPE 7.5
2
Lat Pulldown (Single Arm)
3
9-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
12-30 reps
RPE 6.5
5
Chest Fly (Machine)
2
-
6
Bayesian Curl
2
9-15 reps
RPE 9.5
7
Bench Press (Barbell)
1
8-12 reps
RPE 9
8
Hammer Curl (Cable)
1
10-13 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
10
Wrist Curls
1
12-30 reps
RPE 6.5
11
Tricep Pushdown (Cable)
2
10-18 reps
RPE 8
12
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
10-15 reps
RPE 7.5
2
Lat Pulldown (Single Arm)
3
9-12 reps
RPE 7.5
3
Incline Bench Press (Dumbbell)
2
5-8 reps
RPE 9.5
4
Reverse Wrist Curl (Dumbbell)
1
12-30 reps
RPE 6.5
5
Chest Fly (Machine)
2
-
6
Bayesian Curl
2
9-15 reps
RPE 9.5
7
Bench Press (Barbell)
1
8-12 reps
RPE 9
8
Hammer Curl (Cable)
1
10-13 reps
RPE 9
9
Overhead Tricep Extension (Cable)
3
8-15 reps
RPE 8
10
Wrist Curls
1
12-30 reps
RPE 6.5
11
Tricep Pushdown (Cable)
2
10-18 reps
RPE 8
12
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
3
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Deadlift (Barbell)
2
5-7 reps
-
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Hollow Hold
2
65 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Plank
3
70 secs
-
2A
Seated Hamstring Curl
3
8 reps
RPE 8
2B
Squat (Barbell)
4
5 reps
RPE 9.5
3
Lying Leg Raise
2
12-16 reps
RPE 7.5
4
Deadlift (Barbell)
2
5-7 reps
-
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
8-12 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
8
Hollow Hold
2
65 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9-12 reps
RPE 6.5
2
Plank
3
70 secs
-
3A
Seated Hamstring Curl
3
8 reps
RPE 8
3B
Squat (Barbell)
4
5 reps
RPE 9.5
4
Lying Leg Raise
2
12-16 reps
RPE 7.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
10-20 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9-12 reps
RPE 6.5
2
Plank
3
70 secs
-
3A
Seated Hamstring Curl
3
8 reps
RPE 8
3B
Squat (Barbell)
4
5 reps
RPE 9.5
4
Lying Leg Raise
2
12-16 reps
RPE 7.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
10-20 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9-12 reps
RPE 6.5
2
Plank
3
70 secs
-
3A
Seated Hamstring Curl
3
8 reps
RPE 8
3B
Squat (Barbell)
4
5 reps
RPE 9.5
4
Lying Leg Raise
2
12-16 reps
RPE 7.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
10-20 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9-12 reps
RPE 6.5
2
Plank
3
70 secs
-
3A
Seated Hamstring Curl
3
8 reps
RPE 8
3B
Squat (Barbell)
4
5 reps
RPE 9.5
4
Lying Leg Raise
2
12-16 reps
RPE 7.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
10-20 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9-12 reps
RPE 6.5
2
Plank
3
70 secs
-
3A
Seated Hamstring Curl
3
8 reps
RPE 8
3B
Squat (Barbell)
4
5 reps
RPE 9.5
4
Lying Leg Raise
2
12-16 reps
RPE 7.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
10-20 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9-12 reps
RPE 6.5
2
Plank
3
70 secs
-
3A
Seated Hamstring Curl
3
8 reps
RPE 8
3B
Squat (Barbell)
4
5 reps
RPE 9.5
4
Lying Leg Raise
2
12-16 reps
RPE 7.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
10-20 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9-12 reps
RPE 6.5
2
Plank
3
70 secs
-
3A
Seated Hamstring Curl
3
8 reps
RPE 8
3B
Squat (Barbell)
4
5 reps
RPE 9.5
4
Lying Leg Raise
2
12-16 reps
RPE 7.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
10-20 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9-12 reps
RPE 6.5
2
Plank
3
70 secs
-
3A
Seated Hamstring Curl
3
8 reps
RPE 8
3B
Squat (Barbell)
4
5 reps
RPE 9.5
4
Lying Leg Raise
2
12-16 reps
RPE 7.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
10-20 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9-12 reps
RPE 6.5
2
Plank
3
70 secs
-
3A
Seated Hamstring Curl
3
8 reps
RPE 8
3B
Squat (Barbell)
4
5 reps
RPE 9.5
4
Lying Leg Raise
2
12-16 reps
RPE 7.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
10-20 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
9-12 reps
RPE 6.5
2
Plank
3
70 secs
-
3A
Seated Hamstring Curl
3
8 reps
RPE 8
3B
Squat (Barbell)
4
5 reps
RPE 9.5
4
Lying Leg Raise
2
12-16 reps
RPE 7.5
5
Side Plank
2
1
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3
10-20 reps
RPE 7.5
7
Pallof Press
2
30 secs
-
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown (Single Arm)
4 Sets
9-12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9.5
3
T-Bar Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@7.5
@8
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
8-14 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@8
7
Bayesian Curl
2 Sets
9-15 Reps
@9.5
Day 2
1
Plank
3 Sets
70 secs
-
2A
Seated Hamstring Curl
3 Sets
8 Reps
@8
2B
Squat (Barbell)
4 Sets
5 Reps
@9.5
3
Lying Leg Raise
2 Sets
12-16 Reps
@7.5
4
Deadlift (Barbell)
2 Sets
5-7 Reps
-
5
Side Plank
2 Sets
1 Set
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3 Sets
8-12 Reps
@7.5
7
Pallof Press
2 Sets
30 secs
-
8
Hollow Hold
2 Sets
65 secs
-
Day 3
1
Lat Pulldown (Single Arm)
4 Sets
9-12 Reps
@7.5
2
Incline Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9.5
3
T-Bar Row
3 Sets
1 Set
10-15 Reps
10-15 Reps
@7.5
@8
4
One Arm Lateral Raise (Cable)
4 Sets
8-12 Reps
@9
5
Bicep Curl (Dumbbell)
2 Sets
8-14 Reps
@9
6
Overhead Tricep Extension (Cable)
4 Sets
8-15 Reps
@8
7
Bayesian Curl
2 Sets
9-15 Reps
@9.5
Day 4
1
Plank
3 Sets
70 secs
-
2A
Seated Hamstring Curl
3 Sets
8 Reps
@8
2B
Squat (Barbell)
4 Sets
5 Reps
@9.5
3
Lying Leg Raise
2 Sets
12-16 Reps
@7.5
4
Deadlift (Barbell)
2 Sets
5-7 Reps
-
5
Side Plank
2 Sets
1 Set
50 secs
45 secs
-
-
6
Single Leg Calf Raise
3 Sets
8-12 Reps
@7.5
7
Pallof Press
2 Sets
30 secs
-
8
Hollow Hold
2 Sets
65 secs
-