logo
BoostcampPNG

FBW bolo

by Enutta
4 athletes joined

Program Description

x

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 30, 2024 11:54
  • Last Edited
    Jun 18, 2025 10:22

Summary

Embark on a transformative 16-week journey with the FBW Bolo program, designed for those ready to elevate their strength and fitness. Committing just three days a week, you'll engage in expertly crafted supersets targeting all major muscle groups, ensuring a balanced approach to building strength and endurance. From weighted abs crunches to dynamic bench presses and effective leg curls, each workout is structured to maximize intensity and efficiency. Get ready to push your limits and achieve the results you've been striving for!
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
2
6-12 reps
RPE 8
2A
Bench Press (Barbell)
2
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
2
6-10 reps
RPE 8
5A
Seated Row (Cable)
2
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
1B
Goblet Squat
3
6-12 reps
RPE 8
2A
Bench Press (Barbell)
3
5-10 reps
RPE 8
2B
Powell Raise
2
6-12 reps
RPE 8
3A
Lying Leg Curl
2
6-12 reps
RPE 8
3B
Standing Calf Raise
2
8-16 reps
RPE 8
4A
Tricep Extension (Cable)
3
8-14 reps
RPE 8
4B
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
5A
Seated Row (Cable)
3
6-12 reps
RPE 8
5B
Reverse Wrist Curl (Dumbbell)
2
8-14 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
2
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
1B
Leg Extension
2
6-12 reps
RPE 8
2A
Incline Fly Press (Dumbbell)
2
6-12 reps
RPE 8
2B
Pullover (Dumbbell)
2
8-14 reps
RPE 8
3A
Russian Twist (Dumbbell)
2
8-14 reps
RPE 8
3B
Lateral Raise (Dumbbell)
3
6-12 reps
RPE 8
4A
Tricep Pushdown (Cable)
2
6-12 reps
RPE 8
4B
Pinwheel Curl
2
6-12 reps
RPE 8
5A
Farmer's Walk (Weighted)
2
1 mins
RPE 8
5B
Seated Calf Raise
2
8-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
2
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
2
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
2
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Overhead Press (Barbell)
3
5-10 reps
RPE 8
1B
Farmer's Walk (Weighted)
2
1 mins
RPE 8
2A
Goblet Squat
3
6-12 reps
RPE 8
2B
Abs Crunch (Weighted)
2
8-16 reps
RPE 8
3A
One Arm Bent Over Row
2
6-12 reps
RPE 8
3B
Lateral Raise (Cable)
2
6-12 reps
RPE 8
4A
Lying Leg Curl
2
6-12 reps
RPE 8
4B
Standing Calf Raise
2
8-14 reps
RPE 8
5A
Tricep Extension (Cable)
2
8-14 reps
RPE 8
5B
Negative Pull Up
3
6-12 reps
RPE 8
Week 1
1 / 16 Weeks
Day 1
1A
Abs Crunch (Weighted)
2 Sets
8-16 Reps
@8
1B
Goblet Squat
2 Sets
6-12 Reps
@8
2A
Bench Press (Barbell)
2 Sets
5-10 Reps
@8
2B
Powell Raise
2 Sets
6-12 Reps
@8
3A
Lying Leg Curl
2 Sets
6-12 Reps
@8
3B
Standing Calf Raise
2 Sets
8-16 Reps
@8
4A
Tricep Extension (Cable)
2 Sets
8-14 Reps
@8
4B
Bicep Curl (Dumbbell)
2 Sets
6-10 Reps
@8
5A
Seated Row (Cable)
2 Sets
6-12 Reps
@8
5B
Reverse Wrist Curl (Dumbbell)
2 Sets
8-14 Reps
@8
Day 2
1A
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
1B
Leg Extension
2 Sets
6-12 Reps
@8
2A
Incline Fly Press (Dumbbell)
2 Sets
6-12 Reps
@8
2B
Pullover (Dumbbell)
2 Sets
8-14 Reps
@8
3A
Russian Twist (Dumbbell)
2 Sets
8-14 Reps
@8
3B
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@8
4A
Tricep Pushdown (Cable)
2 Sets
6-12 Reps
@8
4B
Pinwheel Curl
2 Sets
6-12 Reps
@8
5A
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
5B
Seated Calf Raise
2 Sets
8-16 Reps
@8
Day 3
1A
Overhead Press (Barbell)
2 Sets
5-10 Reps
@8
1B
Farmer's Walk (Weighted)
2 Sets
1 mins
@8
2A
Goblet Squat
2 Sets
6-12 Reps
@8
2B
Abs Crunch (Weighted)
2 Sets
8-16 Reps
@8
3A
One Arm Bent Over Row
2 Sets
6-12 Reps
@8
3B
Lateral Raise (Cable)
2 Sets
6-12 Reps
@8
4A
Lying Leg Curl
2 Sets
6-12 Reps
@8
4B
Standing Calf Raise
2 Sets
8-14 Reps
@8
5A
Tricep Extension (Cable)
2 Sets
8-14 Reps
@8
5B
Negative Pull Up
2 Sets
6-12 Reps
@8