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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
    Jul 10, 2025 01:14

Summary

Unleash your potential with the **Full Body Split For Getting Jacked Part 2**, an 18-week program designed for serious lifters looking to build muscle and strength. Training three days a week, you'll tackle focused workouts like Chest and Back Day and Leg Day, utilizing a mix of barbell, cable, and machine exercises. Each session is structured to maximize hypertrophy and improve overall performance, ensuring you stay motivated and challenged throughout. Get ready to transform your physique and achieve your fitness goals!
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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