Program Description
This 3-day-per-week program is designed to help you lose fat while regaining muscle definition. It balances compound lifts for strength with isolation exercises for muscle shaping. With 4 exercises per muscle group, each workout now has 8 total exercises (plus core work) for a higher training volume to maximize fat burn and muscle sculpting. - 3 intense sessions per week: Day 1: Back & Biceps Day 2: Chest & Triceps Day 3: Legs & Shoulders - Higher volume: Each muscle group gets 4 dedicated exercises. - Shorter rest periods: 30-60 sec for isolation and 60-90 sec for compound lifts to keep heart rate high for fat burning. - Moderate weight, higher reps (10-15): Promotes definition and endurance without excessive bulk. - Core training at the end of each session for stability and fat loss. Progressive Overload: Each week, try to increase reps, weight, or improve form to ensure continuous progress.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Muscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedMar 14, 2025 12:03
- Last EditedApr 28, 2025 06:09
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Lat Pulldown
4
10-12 reps
RPE 8
4
Seated Row (Cable)
4
12 reps
RPE 8
5
Straight Arm Pulldown
4
15 reps
RPE 8
6
Bicep Curl (Barbell)
4
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
8
Preacher Curl (Barbell)
4
12 reps
RPE 8
9A
Plank
3
0.5 mins
RPE 8
9B
Mountain Climber
3
12 reps
RPE 8
9C
Bicycle Crunch
3
20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Bench Press (Barbell)
4
8-10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
10 reps
RPE 8
4
Incline Fly Press (Dumbbell)
4
12 reps
RPE 8
5
Cable Crossover
4
15 reps
RPE 8
6
Dip (Assisted)
4
10 reps
RPE 8
7
Tricep Pushdown (Cable)
4
12 reps
RPE 8
8
Tricep Extension (Dumbbell)
4
12 reps
RPE 8
9
Bench Press (Close Grip)
4
10 reps
RPE 8
10A
Side Plank
3
0.5 mins
RPE 8
10B
Hanging Leg Raise
3
10 reps
RPE 8
10C
Russian Twist
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Elliptical Machine
1
15 mins
RPE 5-6
2
Squat (Barbell)
4
8-10 reps
RPE 8
3
Romanian Deadlift (Barbell)
4
10 reps
RPE 8
4
Leg Press
4
12 reps
RPE 8
5
Seated Calf Raise
4
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
4
10 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
8
Reverse Pec Deck
4
12 reps
RPE 8
9
Front Raise
4
15 reps
RPE 8
10A
Bird Dog
3
10 reps
RPE 8
10B
Walkout Plank
3
10 reps
RPE 8
10C
Mountain Climber
3
20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Elliptical Machine1 Set
15 mins
@5-6
2
Deadlift (Barbell)4 Sets
6-8 Reps
@8
3
Lat Pulldown4 Sets
10-12 Reps
@8
4
Seated Row (Cable)4 Sets
12 Reps
@8
5
Straight Arm Pulldown4 Sets
15 Reps
@8
6
Bicep Curl (Barbell)4 Sets
10 Reps
@8
7
Hammer Curl (Dumbbell)4 Sets
12 Reps
@8
8
Preacher Curl (Barbell)4 Sets
12 Reps
@8
9A
Plank3 Sets
0.5 mins
@8
9B
Mountain Climber3 Sets
12 Reps
@8
9C
Bicycle Crunch3 Sets
20 Reps
@8
Day 2
1
Elliptical Machine1 Set
15 mins
@5-6
2
Bench Press (Barbell)4 Sets
8-10 Reps
@8
3
Incline Bench Press (Dumbbell)4 Sets
10 Reps
@8
4
Incline Fly Press (Dumbbell)4 Sets
12 Reps
@8
5
Cable Crossover4 Sets
15 Reps
@8
6
Dip (Assisted)4 Sets
10 Reps
@8
7
Tricep Pushdown (Cable)4 Sets
12 Reps
@8
8
Tricep Extension (Dumbbell)4 Sets
12 Reps
@8
9
Bench Press (Close Grip)4 Sets
10 Reps
@8
10A
Side Plank3 Sets
0.5 mins
@8
10B
Hanging Leg Raise3 Sets
10 Reps
@8
10C
Russian Twist3 Sets
15 Reps
@8
Day 3
1
Elliptical Machine1 Set
15 mins
@5-6
2
Squat (Barbell)4 Sets
8-10 Reps
@8
3
Romanian Deadlift (Barbell)4 Sets
10 Reps
@8
4
Leg Press4 Sets
12 Reps
@8
5
Seated Calf Raise4 Sets
15 Reps
@8
6
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
@8
7
Lateral Raise (Dumbbell)4 Sets
12 Reps
@8
8
Reverse Pec Deck4 Sets
12 Reps
@8
9
Front Raise4 Sets
15 Reps
@8
10A
Bird Dog3 Sets
10 Reps
@8
10B
Walkout Plank3 Sets
10 Reps
@8
10C
Mountain Climber3 Sets
20 Reps
@8