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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.
Muscle Engagement
Front
Back
MuscleSet
Abs
15.3%
Hamstrings
9.7%
Upper Back
9.1%
Biceps
9.1%
Lats
9%
Triceps
7.4%
Glutes
6%
Quadriceps
5.8%
Front Delts
5.8%
Middle Delts
5.6%
Chest
4.9%
Calves
3.8%
Forearms
3.3%
Lower Back
2.3%
Adductors
2%
Rear Delts
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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
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
-