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
- LevelBeginner, Novice, Intermediate
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJun 17, 2024 05:30
- Last EditedJul 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.
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 Curl3 Sets
12 Reps
@6
2
Hip Thrust (Barbell)5 Sets
5 Reps
@6
3
Reverse Lunge (Dumbbell)5 Sets
5 Reps
@6
4
Goblet Squat5 Sets
5 Reps
@6
5
Good Morning3 Sets
10 Reps
@6
6
Leg Press4 Sets
15 Reps
@6
7
Russian Twist2 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 Press3 Sets
12 Reps
@6.5
Day 3
1
Walkout Plank2 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 Lunge3 Sets
10 Reps
@6.5
3C
Push Up3 Sets
8 Reps
@6.5
3D
Goblet Squat3 Sets
10 Reps
@6.5
3E
Burpee (No Push Up)3 Sets
8 Reps
@6.5
3F
Plank3 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 Down3 Sets
12 Reps
@6.5
5B
Hammer Curl3 Sets
8 Reps
@6.5
6A
V-Up2 Sets
10 Reps
@6.5
6B
Bicycle Crunch2 Sets
20 Reps
@6.5
Day 5
1
Hyperextension3 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 Curl4 Sets
12 Reps
@6.5
6
Leg Extension4 Sets
12 Reps
@6.5