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Konjina

by Petar D.

Program Description

The purpose of this program is to build so much muscle that people start mistaking you for a horse. Hence the name "Konjina" which, translated from Serbian, means a big horse.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 26, 2024 06:07
  • Last Edited
    Jun 18, 2025 09:36

Summary

**Konjina** is a dynamic 12-week program designed to push your limits and transform your physique. With six training days each week, you'll engage in a balanced mix of compound and isolation exercises, targeting all major muscle groups for comprehensive strength development. Expect to tackle a variety of movements, from dumbbell bench presses to barbell deadlifts, ensuring you build muscle and enhance endurance. This program is perfect for those ready to elevate their training and achieve impressive results in just three months. Get ready to commit and see the gains!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Overhead Press (Dumbbell)
3
15-20 reps
RPE 10
6
Chest Press (Machine)
3
8-12 reps
RPE 10
7
Deficit Push Up
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pull-Up (Weighted)
3
8-12 reps
RPE 9
3
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8-12 reps
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 9
6
Overhead Press (Dumbbell)
3
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Dumbbell)
3
12-15 reps
RPE 10
2
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
3
Hamstring Curl
3
8-12 reps
RPE 10
4
Chest Supported Row (Machine)
3
12-15 reps
RPE 10
5
Reverse Pec Deck
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
4
Lateral Raise (Cable)
3
12-15 reps
RPE 10
5
Overhead Press (Machine)
3
15-20 reps
RPE 10
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 10
7
Deficit Push Up
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8-12 reps
RPE 10
2
Skull Crusher (Dumbbell)
3
8-12 reps
RPE 10
3
Single-Leg Leg Curl
3
12-15 reps
RPE 10
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
5
Shrug (Barbell)
3
12-15 reps
RPE 10
6
JM Press (Smith Machine)
3
6-10 reps
RPE 9
7
Inverted Row
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
5
Seated Overhead Press (Dumbbell)
3 Sets
15-20 Reps
@10
6
Chest Press (Machine)
3 Sets
8-12 Reps
@10
7
Deficit Push Up
2 Sets
AMRAP
@10
Day 2
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Pull-Up (Weighted)
3 Sets
8-12 Reps
@9
3
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
12-15 Reps
@10
6
JM Press (Smith Machine)
3 Sets
6-10 Reps
@9
7
Inverted Row
2 Sets
AMRAP
@10
Day 3
1
Overhead Press (Barbell)
3 Sets
8-12 Reps
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
6
Overhead Press (Dumbbell)
3 Sets
8-12 Reps
@10
Day 4
1
Chest Supported Row (Dumbbell)
3 Sets
12-15 Reps
@10
2
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
3
Hamstring Curl
3 Sets
8-12 Reps
@10
4
Chest Supported Row (Machine)
3 Sets
12-15 Reps
@10
5
Reverse Pec Deck
3 Sets
12-15 Reps
@10
6
JM Press (Smith Machine)
3 Sets
6-10 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
6-10 Reps
@8
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
@10
5
Overhead Press (Machine)
3 Sets
15-20 Reps
@10
6
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@10
7
Deficit Push Up
2 Sets
AMRAP
-
Day 6
1
Pullover (Dumbbell)
3 Sets
8-12 Reps
@10
2
Skull Crusher (Dumbbell)
3 Sets
8-12 Reps
@10
3
Single-Leg Leg Curl
3 Sets
12-15 Reps
@10
4
Rear Delt Fly (Dumbbell)
3 Sets
12-15 Reps
@10
5
Shrug (Barbell)
3 Sets
12-15 Reps
@10
6
JM Press (Smith Machine)
3 Sets
6-10 Reps
@9
7
Inverted Row
2 Sets
AMRAP
-