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BoostcampPNG

Soulsborne

by Jesse D.
4 athletes joined

Program Description

Full body workouts with a good amount of volume, touching on some lower rep work on compound lifts however not training for 1 rep max strength. Supersets thrown in for added volume and cardio benefits, as well as engaging in cardio on at least some days off (can be as simple as walking outside/on a treadmill or whichever method you prefer). IMPORTANT note: This is to be done 1 day on, 1 day off. With 5 training days that means the weeks are 10 days long. So 1 "week" on the program on the app, is almost closer to two weeks time. Not crazy important, just make sure you take a rest day in between sessions. Add sets if you'd like, however give each day a try and see how you recover before making those changes. Cheers!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 14, 2025 10:18
  • Last Edited
    May 06, 2025 08:15
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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
WEEK 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Leg Press
3
5-10 reps
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Fly Press (Dumbbell)
3
6-12 reps
RPE 9
8
Seated Lateral Raise
1
50 reps
RPE 10
9
Dip (Bodyweight)
1
50 reps
RPE 10
10
Neck Curl
3
30 reps
-
11
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Leg Press
3
5-10 reps
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Fly Press (Dumbbell)
3
6-12 reps
RPE 9
8
Seated Lateral Raise
1
50 reps
RPE 10
9
Dip (Bodyweight)
1
50 reps
RPE 10
10
Neck Curl
3
30 reps
-
11
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Leg Press
3
5-10 reps
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Fly Press (Dumbbell)
3
6-12 reps
RPE 9
8
Seated Lateral Raise
1
50 reps
RPE 10
9
Dip (Bodyweight)
1
50 reps
RPE 10
10
Neck Curl
3
30 reps
-
11
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Leg Press
3
5-10 reps
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Fly Press (Dumbbell)
3
6-12 reps
RPE 9
8
Seated Lateral Raise
1
50 reps
RPE 10
9
Dip (Bodyweight)
1
50 reps
RPE 10
10
Neck Curl
3
30 reps
-
11
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Leg Press
3
5-10 reps
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Fly Press (Dumbbell)
3
6-12 reps
RPE 9
8
Seated Lateral Raise
1
50 reps
RPE 10
9
Dip (Bodyweight)
1
50 reps
RPE 10
10
Neck Curl
3
30 reps
-
11
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Leg Press
3
5-10 reps
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Fly Press (Dumbbell)
3
6-12 reps
RPE 9
8
Seated Lateral Raise
1
50 reps
RPE 10
9
Dip (Bodyweight)
1
50 reps
RPE 10
10
Neck Curl
3
30 reps
-
11
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Leg Press
3
5-10 reps
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Fly Press (Dumbbell)
3
6-12 reps
RPE 9
8
Seated Lateral Raise
1
50 reps
RPE 10
9
Dip (Bodyweight)
1
50 reps
RPE 10
10
Neck Curl
3
30 reps
-
11
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Leg Press
3
5-10 reps
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Fly Press (Dumbbell)
3
6-12 reps
RPE 9
8
Seated Lateral Raise
1
50 reps
RPE 10
9
Dip (Bodyweight)
1
50 reps
RPE 10
10
Neck Curl
3
30 reps
-
11
Neck Extension
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-15 reps
RPE 9
2
Leg Press
3
5-10 reps
RPE 9
3
Standing Calf Raise
4
10-15 reps
RPE 10
4
Skull Crusher (Barbell)
3
6-12 reps
RPE 9
5
Hanging Leg Raise
3
15 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
RPE 9
7
Fly Press (Dumbbell)
3
6-12 reps
RPE 9
8
Seated Lateral Raise
1
50 reps
RPE 10
9
Dip (Bodyweight)
1
50 reps
RPE 10
10
Neck Curl
3
30 reps
-
11
Neck Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Seated Lateral Raise
1
50 reps
RPE 10
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Single Arm Overhead Ext (Dumbell)
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
10-20 reps
RPE 9
8
Decline Crunch
3
10-15 reps
RPE 9
9
Hammer Curl
3
12-15 reps
RPE 9
10
Lying Leg Curl
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Seated Lateral Raise
1
50 reps
RPE 10
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Single Arm Overhead Ext (Dumbell)
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
10-20 reps
RPE 9
8
Decline Crunch
3
10-15 reps
RPE 9
9
Hammer Curl
3
12-15 reps
RPE 9
10
Lying Leg Curl
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Seated Lateral Raise
1
50 reps
RPE 10
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Single Arm Overhead Ext (Dumbell)
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
10-20 reps
RPE 9
8
Decline Crunch
3
10-15 reps
RPE 9
9
Hammer Curl
3
12-15 reps
RPE 9
10
Lying Leg Curl
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Seated Lateral Raise
1
50 reps
RPE 10
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Single Arm Overhead Ext (Dumbell)
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
10-20 reps
RPE 9
8
Decline Crunch
3
10-15 reps
RPE 9
9
Hammer Curl
3
12-15 reps
RPE 9
10
Lying Leg Curl
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Seated Lateral Raise
1
50 reps
RPE 10
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Single Arm Overhead Ext (Dumbell)
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
10-20 reps
RPE 9
8
Decline Crunch
3
10-15 reps
RPE 9
9
Hammer Curl
3
12-15 reps
RPE 9
10
Lying Leg Curl
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Seated Lateral Raise
1
50 reps
RPE 10
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Single Arm Overhead Ext (Dumbell)
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
10-20 reps
RPE 9
8
Decline Crunch
3
10-15 reps
RPE 9
9
Hammer Curl
3
12-15 reps
RPE 9
10
Lying Leg Curl
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Seated Lateral Raise
1
50 reps
RPE 10
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Single Arm Overhead Ext (Dumbell)
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
10-20 reps
RPE 9
8
Decline Crunch
3
10-15 reps
RPE 9
9
Hammer Curl
3
12-15 reps
RPE 9
10
Lying Leg Curl
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Seated Lateral Raise
1
50 reps
RPE 10
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Single Arm Overhead Ext (Dumbell)
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
10-20 reps
RPE 9
8
Decline Crunch
3
10-15 reps
RPE 9
9
Hammer Curl
3
12-15 reps
RPE 9
10
Lying Leg Curl
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
8-12 reps
RPE 9
4
Seated Lateral Raise
1
50 reps
RPE 10
5
Alternating Dumbbell Curl
3
8-12 reps
RPE 9
6
Single Arm Overhead Ext (Dumbell)
3
8-12 reps
RPE 9
7
Kettlebell Swing
3
10-20 reps
RPE 9
8
Decline Crunch
3
10-15 reps
RPE 9
9
Hammer Curl
3
12-15 reps
RPE 9
10
Lying Leg Curl
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Sumo Deadlift (Barbell)
3
8-15 reps
-
3
Incline Fly Press (Dumbbell)
3
5-8 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Decline Crunch
3
10-15 reps
-
7
Seated Lateral Raise
3
8-12 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Dual Rope Extension
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Sumo Deadlift (Barbell)
3
8-15 reps
-
3
Incline Fly Press (Dumbbell)
3
5-8 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Decline Crunch
3
10-15 reps
-
7
Seated Lateral Raise
3
8-12 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Dual Rope Extension
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Sumo Deadlift (Barbell)
3
8-15 reps
-
3
Incline Fly Press (Dumbbell)
3
5-8 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Decline Crunch
3
10-15 reps
-
7
Seated Lateral Raise
3
8-12 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Dual Rope Extension
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Sumo Deadlift (Barbell)
3
8-15 reps
-
3
Incline Fly Press (Dumbbell)
3
5-8 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Decline Crunch
3
10-15 reps
-
7
Seated Lateral Raise
3
8-12 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Dual Rope Extension
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Sumo Deadlift (Barbell)
3
8-15 reps
-
3
Incline Fly Press (Dumbbell)
3
5-8 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Decline Crunch
3
10-15 reps
-
7
Seated Lateral Raise
3
8-12 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Dual Rope Extension
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Sumo Deadlift (Barbell)
3
8-15 reps
-
3
Incline Fly Press (Dumbbell)
3
5-8 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Decline Crunch
3
10-15 reps
-
7
Seated Lateral Raise
3
8-12 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Dual Rope Extension
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Sumo Deadlift (Barbell)
3
8-15 reps
-
3
Incline Fly Press (Dumbbell)
3
5-8 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Decline Crunch
3
10-15 reps
-
7
Seated Lateral Raise
3
8-12 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Dual Rope Extension
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Sumo Deadlift (Barbell)
3
8-15 reps
-
3
Incline Fly Press (Dumbbell)
3
5-8 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Decline Crunch
3
10-15 reps
-
7
Seated Lateral Raise
3
8-12 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Dual Rope Extension
1
50 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
6-12 reps
-
2
Sumo Deadlift (Barbell)
3
8-15 reps
-
3
Incline Fly Press (Dumbbell)
3
5-8 reps
-
4
Pull-Up (Bodyweight)
3
8-12 reps
-
5
Skull Crusher
3
6-10 reps
-
6
Decline Crunch
3
10-15 reps
-
7
Seated Lateral Raise
3
8-12 reps
-
8
Seated Calf Raise
3
10-15 reps
-
9
Dual Rope Extension
1
50 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 9
2
Incline DB Skullcrusher
3
8-12 reps
RPE 9
3
Spider Curl
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl
3
12-15 reps
RPE 9
6
Seated Lateral Raise
1
50 reps
RPE 10
7
Reverse Pec Deck
1
50 reps
RPE 10
8
Pull-Up (Bodyweight)
2
1
8-12 reps
8-15 reps
RPE 9
RPE 9
9
Fly Press (Dumbbell)
3
12-15 reps
RPE 9
10
Leg Extension
1
50 reps
RPE 10
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 9
2
Incline DB Skullcrusher
3
8-12 reps
RPE 9
3
Spider Curl
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl
3
12-15 reps
RPE 9
6
Seated Lateral Raise
1
50 reps
RPE 10
7
Reverse Pec Deck
1
50 reps
RPE 10
8
Pull-Up (Bodyweight)
2
1
8-12 reps
8-15 reps
RPE 9
RPE 9
9
Fly Press (Dumbbell)
3
12-15 reps
RPE 9
10
Leg Extension
1
50 reps
RPE 10
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 9
2
Incline DB Skullcrusher
3
8-12 reps
RPE 9
3
Spider Curl
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl
3
12-15 reps
RPE 9
6
Seated Lateral Raise
1
50 reps
RPE 10
7
Reverse Pec Deck
1
50 reps
RPE 10
8
Pull-Up (Bodyweight)
2
1
8-12 reps
8-15 reps
RPE 9
RPE 9
9
Fly Press (Dumbbell)
3
12-15 reps
RPE 9
10
Leg Extension
1
50 reps
RPE 10
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 9
2
Incline DB Skullcrusher
3
8-12 reps
RPE 9
3
Spider Curl
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl
3
12-15 reps
RPE 9
6
Seated Lateral Raise
1
50 reps
RPE 10
7
Reverse Pec Deck
1
50 reps
RPE 10
8
Pull-Up (Bodyweight)
2
1
8-12 reps
8-15 reps
RPE 9
RPE 9
9
Fly Press (Dumbbell)
3
12-15 reps
RPE 9
10
Leg Extension
1
50 reps
RPE 10
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 9
2
Incline DB Skullcrusher
3
8-12 reps
RPE 9
3
Spider Curl
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl
3
12-15 reps
RPE 9
6
Seated Lateral Raise
1
50 reps
RPE 10
7
Reverse Pec Deck
1
50 reps
RPE 10
8
Pull-Up (Bodyweight)
2
1
8-12 reps
8-15 reps
RPE 9
RPE 9
9
Fly Press (Dumbbell)
3
12-15 reps
RPE 9
10
Leg Extension
1
50 reps
RPE 10
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 9
2
Incline DB Skullcrusher
3
8-12 reps
RPE 9
3
Spider Curl
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl
3
12-15 reps
RPE 9
6
Seated Lateral Raise
1
50 reps
RPE 10
7
Reverse Pec Deck
1
50 reps
RPE 10
8
Pull-Up (Bodyweight)
2
1
8-12 reps
8-15 reps
RPE 9
RPE 9
9
Fly Press (Dumbbell)
3
12-15 reps
RPE 9
10
Leg Extension
1
50 reps
RPE 10
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 9
2
Incline DB Skullcrusher
3
8-12 reps
RPE 9
3
Spider Curl
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl
3
12-15 reps
RPE 9
6
Seated Lateral Raise
1
50 reps
RPE 10
7
Reverse Pec Deck
1
50 reps
RPE 10
8
Pull-Up (Bodyweight)
2
1
8-12 reps
8-15 reps
RPE 9
RPE 9
9
Fly Press (Dumbbell)
3
12-15 reps
RPE 9
10
Leg Extension
1
50 reps
RPE 10
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 9
2
Incline DB Skullcrusher
3
8-12 reps
RPE 9
3
Spider Curl
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl
3
12-15 reps
RPE 9
6
Seated Lateral Raise
1
50 reps
RPE 10
7
Reverse Pec Deck
1
50 reps
RPE 10
8
Pull-Up (Bodyweight)
2
1
8-12 reps
8-15 reps
RPE 9
RPE 9
9
Fly Press (Dumbbell)
3
12-15 reps
RPE 9
10
Leg Extension
1
50 reps
RPE 10
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
10-15 reps
RPE 9
2
Incline DB Skullcrusher
3
8-12 reps
RPE 9
3
Spider Curl
3
8-12 reps
RPE 9
4
Tricep Extension (Cable)
3
12-15 reps
RPE 9
5
Hammer Curl
3
12-15 reps
RPE 9
6
Seated Lateral Raise
1
50 reps
RPE 10
7
Reverse Pec Deck
1
50 reps
RPE 10
8
Pull-Up (Bodyweight)
2
1
8-12 reps
8-15 reps
RPE 9
RPE 9
9
Fly Press (Dumbbell)
3
12-15 reps
RPE 9
10
Leg Extension
1
50 reps
RPE 10
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Stiff Leg Deficit Deadlift
3
6-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
10-15 reps
RPE 9
5
Fly Press (Dumbbell)
3
7-15 reps
RPE 9
6
Seal Row
3
8-12 reps
RPE 9
7
Dip (Bodyweight)
3
10-15 reps
-
8
Dual Rope Extension
4
8-12 reps
RPE 9
9
Lying Leg Curl
3
6-10 reps
RPE 9
10
Good Morning
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Stiff Leg Deficit Deadlift
3
6-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
10-15 reps
RPE 9
5
Fly Press (Dumbbell)
3
7-15 reps
RPE 9
6
Seal Row
3
8-12 reps
RPE 9
7
Dip (Bodyweight)
3
10-15 reps
-
8
Dual Rope Extension
4
8-12 reps
RPE 9
9
Lying Leg Curl
3
6-10 reps
RPE 9
10
Good Morning
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Stiff Leg Deficit Deadlift
3
6-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
10-15 reps
RPE 9
5
Fly Press (Dumbbell)
3
7-15 reps
RPE 9
6
Seal Row
3
8-12 reps
RPE 9
7
Dip (Bodyweight)
3
10-15 reps
-
8
Dual Rope Extension
4
8-12 reps
RPE 9
9
Lying Leg Curl
3
6-10 reps
RPE 9
10
Good Morning
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Stiff Leg Deficit Deadlift
3
6-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
10-15 reps
RPE 9
5
Fly Press (Dumbbell)
3
7-15 reps
RPE 9
6
Seal Row
3
8-12 reps
RPE 9
7
Dip (Bodyweight)
3
10-15 reps
-
8
Dual Rope Extension
4
8-12 reps
RPE 9
9
Lying Leg Curl
3
6-10 reps
RPE 9
10
Good Morning
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Stiff Leg Deficit Deadlift
3
6-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
10-15 reps
RPE 9
5
Fly Press (Dumbbell)
3
7-15 reps
RPE 9
6
Seal Row
3
8-12 reps
RPE 9
7
Dip (Bodyweight)
3
10-15 reps
-
8
Dual Rope Extension
4
8-12 reps
RPE 9
9
Lying Leg Curl
3
6-10 reps
RPE 9
10
Good Morning
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Stiff Leg Deficit Deadlift
3
6-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
10-15 reps
RPE 9
5
Fly Press (Dumbbell)
3
7-15 reps
RPE 9
6
Seal Row
3
8-12 reps
RPE 9
7
Dip (Bodyweight)
3
10-15 reps
-
8
Dual Rope Extension
4
8-12 reps
RPE 9
9
Lying Leg Curl
3
6-10 reps
RPE 9
10
Good Morning
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Stiff Leg Deficit Deadlift
3
6-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
10-15 reps
RPE 9
5
Fly Press (Dumbbell)
3
7-15 reps
RPE 9
6
Seal Row
3
8-12 reps
RPE 9
7
Dip (Bodyweight)
3
10-15 reps
-
8
Dual Rope Extension
4
8-12 reps
RPE 9
9
Lying Leg Curl
3
6-10 reps
RPE 9
10
Good Morning
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Stiff Leg Deficit Deadlift
3
6-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
10-15 reps
RPE 9
5
Fly Press (Dumbbell)
3
7-15 reps
RPE 9
6
Seal Row
3
8-12 reps
RPE 9
7
Dip (Bodyweight)
3
10-15 reps
-
8
Dual Rope Extension
4
8-12 reps
RPE 9
9
Lying Leg Curl
3
6-10 reps
RPE 9
10
Good Morning
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Feet Up Bench
3
8-12 reps
RPE 9
2
Standing Shoulder Press (Dumbbell)
4
5-20 reps
RPE 9
3
Stiff Leg Deficit Deadlift
3
6-12 reps
RPE 9
4
Bent Over Row (Barbell)
3
10-15 reps
RPE 9
5
Fly Press (Dumbbell)
3
7-15 reps
RPE 9
6
Seal Row
3
8-12 reps
RPE 9
7
Dip (Bodyweight)
3
10-15 reps
-
8
Dual Rope Extension
4
8-12 reps
RPE 9
9
Lying Leg Curl
3
6-10 reps
RPE 9
10
Good Morning
3
6-12 reps
RPE 9
11
Neck Curl
3
30 reps
-
12
Neck Extension
3
30 reps
-
Week 1
1 / 9 Weeks
Day 1
1
Squat (Barbell)
3 Sets
8-15 Reps
@9
2
Leg Press
3 Sets
5-10 Reps
@9
3
Standing Calf Raise
4 Sets
10-15 Reps
@10
4
Skull Crusher (Barbell)
3 Sets
6-12 Reps
@9
5
Hanging Leg Raise
3 Sets
15 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
7
Fly Press (Dumbbell)
3 Sets
6-12 Reps
@9
8
Seated Lateral Raise
1 Set
50 Reps
@10
9
Dip (Bodyweight)
1 Set
50 Reps
@10
10
Neck Curl
3 Sets
30 Reps
-
11
Neck Extension
3 Sets
30 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
8-12 Reps
@9
2
Standing Shoulder Press (Dumbbell)
4 Sets
5-20 Reps
@9
3
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
@9
4
Seated Lateral Raise
1 Set
50 Reps
@10
5
Alternating Dumbbell Curl
3 Sets
8-12 Reps
@9
6
Single Arm Overhead Ext (Dumbell)
3 Sets
8-12 Reps
@9
7
Kettlebell Swing
3 Sets
10-20 Reps
@9
8
Decline Crunch
3 Sets
10-15 Reps
@9
9
Hammer Curl
3 Sets
12-15 Reps
@9
10
Lying Leg Curl
3 Sets
6-12 Reps
@9
11
Neck Curl
3 Sets
30 Reps
-
12
Neck Extension
3 Sets
30 Reps
-
Day 3
1
Lying Leg Curl
3 Sets
6-12 Reps
-
2
Sumo Deadlift (Barbell)
3 Sets
8-15 Reps
-
3
Incline Fly Press (Dumbbell)
3 Sets
5-8 Reps
-
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
-
5
Skull Crusher
3 Sets
6-10 Reps
-
6
Decline Crunch
3 Sets
10-15 Reps
-
7
Seated Lateral Raise
3 Sets
8-12 Reps
-
8
Seated Calf Raise
3 Sets
10-15 Reps
-
9
Dual Rope Extension
1 Set
50 Reps
-
Day 4
1
Standing Calf Raise
4 Sets
10-15 Reps
@9
2
Incline DB Skullcrusher
3 Sets
8-12 Reps
@9
3
Spider Curl
3 Sets
8-12 Reps
@9
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
@9
5
Hammer Curl
3 Sets
12-15 Reps
@9
6
Seated Lateral Raise
1 Set
50 Reps
@10
7
Reverse Pec Deck
1 Set
50 Reps
@10
8
Pull-Up (Bodyweight)
2 Sets
1 Set
8-12 Reps
8-15 Reps
@9
@9
9
Fly Press (Dumbbell)
3 Sets
12-15 Reps
@9
10
Leg Extension
1 Set
50 Reps
@10
11
Neck Curl
3 Sets
30 Reps
-
12
Neck Extension
3 Sets
30 Reps
-
Day 5
1
Feet Up Bench
3 Sets
8-12 Reps
@9
2
Standing Shoulder Press (Dumbbell)
4 Sets
5-20 Reps
@9
3
Stiff Leg Deficit Deadlift
3 Sets
6-12 Reps
@9
4
Bent Over Row (Barbell)
3 Sets
10-15 Reps
@9
5
Fly Press (Dumbbell)
3 Sets
7-15 Reps
@9
6
Seal Row
3 Sets
8-12 Reps
@9
7
Dip (Bodyweight)
3 Sets
10-15 Reps
-
8
Dual Rope Extension
4 Sets
8-12 Reps
@9
9
Lying Leg Curl
3 Sets
6-10 Reps
@9
10
Good Morning
3 Sets
6-12 Reps
@9
11
Neck Curl
3 Sets
30 Reps
-
12
Neck Extension
3 Sets
30 Reps
-