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Full Body Split For Getting Jacked Part 2

by null

Program Description

This workout is meant to workout every muscle. There is a big focus on abs, but it’s split into a chest and back day, leg day, and arm and shoulders day. My main goal with this is to have a regular routine at the gym of losing weight, getting stronger, and, overall, looking and feeling better.

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jun 29, 2025 07:01
  • Last Edited
    Jun 29, 2025 07:21
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
10 reps
RPE 10
3
Decline Bench Press (Barbell)
3
10 reps
RPE 10
4
Seated Row (Cable)
3
10 reps
RPE 10
5
Lat Pulldown
3
10 reps
RPE 10
6
Back Extension
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 10
2
Leg Curl
3
10 reps
RPE 10
3
Leg Extension
3
10 reps
RPE 10
4
Standing Calf Raise
3
12 reps
RPE 10
5
Hip Abductor (Machine)
3
10 reps
RPE 10
6
Hip Adductor (Machine)
3
10 reps
RPE 10
7
Seated Cable Crunch
3
15 reps
RPE 10
8
Side Bend (Dumbbell)
3
15 reps
RPE 10
9
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
3
10 reps
RPE 10
2
Dip (Bodyweight)
3
5 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
4
Shoulder Press (Machine)
3
10 reps
RPE 10
5
Reverse Wrist Curl (Dumbbell)
3
12 reps
RPE 10
6
Seated Cable Crunch
3
15 reps
RPE 10
7
Side Bend (Dumbbell)
3
15 reps
RPE 10
8
Jog
1
10 mins
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@10
3
Decline Bench Press (Barbell)
3 Sets
10 Reps
@10
4
Seated Row (Cable)
3 Sets
10 Reps
@10
5
Lat Pulldown
3 Sets
10 Reps
@10
6
Back Extension
3 Sets
10 Reps
@10
7
Seated Cable Crunch
3 Sets
15 Reps
@10
8
Side Bend (Dumbbell)
3 Sets
15 Reps
@10
9
Jog
1 Set
10 mins
@10
Day 2
1
Leg Press
3 Sets
10 Reps
@10
2
Leg Curl
3 Sets
10 Reps
@10
3
Leg Extension
3 Sets
10 Reps
@10
4
Standing Calf Raise
3 Sets
12 Reps
@10
5
Hip Abductor (Machine)
3 Sets
10 Reps
@10
6
Hip Adductor (Machine)
3 Sets
10 Reps
@10
7
Seated Cable Crunch
3 Sets
15 Reps
@10
8
Side Bend (Dumbbell)
3 Sets
15 Reps
@10
9
Jog
1 Set
10 mins
@10
Day 3
1
Seated Dumbbell Curl
3 Sets
10 Reps
@10
2
Dip (Bodyweight)
3 Sets
5 Reps
@10
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
4
Shoulder Press (Machine)
3 Sets
10 Reps
@10
5
Reverse Wrist Curl (Dumbbell)
3 Sets
12 Reps
@10
6
Seated Cable Crunch
3 Sets
15 Reps
@10
7
Side Bend (Dumbbell)
3 Sets
15 Reps
@10
8
Jog
1 Set
10 mins
@10