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 EditedJun 18, 2025 11:58
Summary
Transform your physique with the Lean Rebuild program, a focused 12-week journey designed for fat loss and muscle definition. Committing just three days a week, you'll engage in a balanced mix of strength training and cardio, targeting major muscle groups to sculpt a strong, defined body. Each session emphasizes compound movements and isolation exercises, ensuring you build strength while burning fat. Get ready to redefine your limits and achieve the lean, muscular physique you've always wanted!
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4.8 Stars with 10, 000+ Ratings
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