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Alene Fit Full Body Guide

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1 athletes joined

Program Description

This is Alene Fit Full Body Workout Guide. I entered it into this app so it was easier for me to keep track of my weight over the 12 weeks. This is not my guide. I did not create it.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 17, 2024 05:30
  • Last Edited
    Jul 16, 2024 09:01

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Glutes
15.2%
Quadriceps
14.4%
Hamstrings
13.3%
Abs
9.4%
Upper Back
7.5%
Triceps
6%
Lats
5.1%
Lower Back
5.1%
Front Delts
4.9%
Middle Delts
4.9%
Chest
4.3%
Biceps
4.3%
Adductors
2.2%
Forearms
1.6%
Rear Delts
1.4%
Abductors
0.3%
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ON THE BOOSTCAMP APP FOR FREE
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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
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
3
12 reps
RPE 6
2
Hip Thrust (Barbell)
5
5 reps
RPE 6
3
Reverse Lunge (Dumbbell)
5
5 reps
RPE 6
4
Goblet Squat
5
5 reps
RPE 6
5
Good Morning
3
10 reps
RPE 6
6
Leg Press
4
15 reps
RPE 6
7
Russian Twist
2
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Dumbbell)
3
12 reps
RPE 6.5
2
Overhead Press (Barbell)
5
5 reps
RPE 6.5
3
Bench Press (Barbell)
5
5 reps
RPE 6.5
4
Overhead Tricep Extension (Cable)
5
5 reps
RPE 6.5
6A
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
6B
Chest Fly (Dumbbell)
3
8 reps
RPE 6.5
7
Arnold Press
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walkout Plank
2
8 reps
RPE 6.5
2
Deadlift (Barbell)
4
8 reps
RPE 6.5
3A
Farmer's Walk (Weighted)
3
30 reps
RPE 6.5
3B
Jumping Lunge
3
10 reps
RPE 6.5
3C
Push Up
3
8 reps
RPE 6.5
3D
Goblet Squat
3
10 reps
RPE 6.5
3E
Burpee (No Push Up)
3
8 reps
RPE 6.5
3F
Plank
3
1 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
RPE 6.5
2
Pull-Up (Assisted)
5
5 reps
RPE 6.5
3
Bicep Curl (Dumbbell)
5
5 reps
RPE 6.5
4
Seated Row (Cable)
5
5 reps
RPE 6.5
5A
Straight Arm Pull Down
3
12 reps
RPE 6.5
5B
Hammer Curl
3
8 reps
RPE 6.5
6A
V-Up
2
10 reps
RPE 6.5
6B
Bicycle Crunch
2
20 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
20 reps
RPE 6.5
2
Squat (Barbell)
5
5 reps
RPE 6.5
3
Deadlift (Dumbbell)
5
5 reps
RPE 6.5
4A
Hip Thrust (Barbell)
5
10 reps
RPE 6.5
4B
Split Squat (Dumbbell)
5
5 reps
RPE 6.5
5
Hamstring Curl
4
12 reps
RPE 6.5
6
Leg Extension
4
12 reps
RPE 6.5
Week 1
1 / 12 Weeks
Day 1
1
Hamstring Curl
3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)
5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)
5 Sets
5 Reps
@6
4
Goblet Squat
5 Sets
5 Reps
@6
5
Good Morning
3 Sets
10 Reps
@6
6
Leg Press
4 Sets
15 Reps
@6
7
Russian Twist
2 Sets
25 Reps
@6
Day 2
1
Rear Delt Fly (Dumbbell)
3 Sets
12 Reps
@6.5
2
Overhead Press (Barbell)
5 Sets
5 Reps
@6.5
3
Bench Press (Barbell)
5 Sets
5 Reps
@6.5
4
Overhead Tricep Extension (Cable)
5 Sets
5 Reps
@6.5
6A
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
6B
Chest Fly (Dumbbell)
3 Sets
8 Reps
@6.5
7
Arnold Press
3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank
2 Sets
8 Reps
@6.5
2
Deadlift (Barbell)
4 Sets
8 Reps
@6.5
3A
Farmer's Walk (Weighted)
3 Sets
30 Reps
@6.5
3B
Jumping Lunge
3 Sets
10 Reps
@6.5
3C
Push Up
3 Sets
8 Reps
@6.5
3D
Goblet Squat
3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)
3 Sets
8 Reps
@6.5
3F
Plank
3 Sets
1 mins
@6.5
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
@6.5
2
Pull-Up (Assisted)
5 Sets
5 Reps
@6.5
3
Bicep Curl (Dumbbell)
5 Sets
5 Reps
@6.5
4
Seated Row (Cable)
5 Sets
5 Reps
@6.5
5A
Straight Arm Pull Down
3 Sets
12 Reps
@6.5
5B
Hammer Curl
3 Sets
8 Reps
@6.5
6A
V-Up
2 Sets
10 Reps
@6.5
6B
Bicycle Crunch
2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension
3 Sets
20 Reps
@6.5
2
Squat (Barbell)
5 Sets
5 Reps
@6.5
3
Deadlift (Dumbbell)
5 Sets
5 Reps
@6.5
4A
Hip Thrust (Barbell)
5 Sets
10 Reps
@6.5
4B
Split Squat (Dumbbell)
5 Sets
5 Reps
@6.5
5
Hamstring Curl
4 Sets
12 Reps
@6.5
6
Leg Extension
4 Sets
12 Reps
@6.5