Program Description
🍑🍑🍑
Program Overview
- LevelBeginner
- GoalMuscle & Sculpting, Bodyweight Fitness
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout10 minutes
- CreatedOct 31, 2024 03:54
- Last EditedNov 03, 2024 08:38
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
5
10-12 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
RPE 6.5
5
Lunge (Dumbbell)
5
10-12 reps
RPE 6.5
6
Step-Up (Weighted)
5
8-10 reps
RPE 6.5
7
Kettlebell Swing
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
5
10-12 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
RPE 6.5
5
Lunge (Dumbbell)
5
10-12 reps
RPE 6.5
6
Step-Up (Weighted)
5
8-10 reps
RPE 6.5
7
Kettlebell Swing
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
5
10-12 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
RPE 6.5
5
Lunge (Dumbbell)
5
10-12 reps
RPE 6.5
6
Step-Up (Weighted)
5
8-10 reps
RPE 6.5
7
Kettlebell Swing
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
5
10-12 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
RPE 6.5
5
Lunge (Dumbbell)
5
10-12 reps
RPE 6.5
6
Step-Up (Weighted)
5
8-10 reps
RPE 6.5
7
Kettlebell Swing
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
5
10-12 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
RPE 6.5
5
Lunge (Dumbbell)
5
10-12 reps
RPE 6.5
6
Step-Up (Weighted)
5
8-10 reps
RPE 6.5
7
Kettlebell Swing
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
5
10-12 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
RPE 6.5
5
Lunge (Dumbbell)
5
10-12 reps
RPE 6.5
6
Step-Up (Weighted)
5
8-10 reps
RPE 6.5
7
Kettlebell Swing
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
5
10-12 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
RPE 6.5
5
Lunge (Dumbbell)
5
10-12 reps
RPE 6.5
6
Step-Up (Weighted)
5
8-10 reps
RPE 6.5
7
Kettlebell Swing
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Box Squat (Barbell)
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
2
Leg Press
1
1
2
1
8-10 reps
8-10 reps
6-8 reps
4-6 reps
RPE 6.5
RPE 7
RPE 8
RPE 9
3
Hip Abductor (Machine)
5
10-12 reps
RPE 6.5
4
Bulgarian Split Squat (Dumbbell)
5
8-10 reps
RPE 6.5
5
Lunge (Dumbbell)
5
10-12 reps
RPE 6.5
6
Step-Up (Weighted)
5
8-10 reps
RPE 6.5
7
Kettlebell Swing
4
15 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
8-10 reps
6-8 reps
5-6 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
5
8-10 reps
RPE 7
3
Leg Raise (Captain's Chair)
4
10 reps
RPE 7.5
4
Russian Twist (Dumbbell)
5
10 reps
RPE 8
5
Kettlebell Swing
4
15 reps
RPE 6.5
6
Plank
4
1 mins
RPE 9.5
7
Jump Rope
4
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
8-10 reps
6-8 reps
5-6 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
5
8-10 reps
RPE 7
3
Leg Raise (Captain's Chair)
4
10 reps
RPE 7.5
4
Russian Twist (Dumbbell)
5
10 reps
RPE 8
5
Kettlebell Swing
4
15 reps
RPE 6.5
6
Plank
4
1 mins
RPE 9.5
7
Jump Rope
4
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
8-10 reps
6-8 reps
5-6 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
5
8-10 reps
RPE 7
3
Leg Raise (Captain's Chair)
4
10 reps
RPE 7.5
4
Russian Twist (Dumbbell)
5
10 reps
RPE 8
5
Kettlebell Swing
4
15 reps
RPE 6.5
6
Plank
4
1 mins
RPE 9.5
7
Jump Rope
4
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
8-10 reps
6-8 reps
5-6 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
5
8-10 reps
RPE 7
3
Leg Raise (Captain's Chair)
4
10 reps
RPE 7.5
4
Russian Twist (Dumbbell)
5
10 reps
RPE 8
5
Kettlebell Swing
4
15 reps
RPE 6.5
6
Plank
4
1 mins
RPE 9.5
7
Jump Rope
4
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
8-10 reps
6-8 reps
5-6 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
5
8-10 reps
RPE 7
3
Leg Raise (Captain's Chair)
4
10 reps
RPE 7.5
4
Russian Twist (Dumbbell)
5
10 reps
RPE 8
5
Kettlebell Swing
4
15 reps
RPE 6.5
6
Plank
4
1 mins
RPE 9.5
7
Jump Rope
4
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
8-10 reps
6-8 reps
5-6 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
5
8-10 reps
RPE 7
3
Leg Raise (Captain's Chair)
4
10 reps
RPE 7.5
4
Russian Twist (Dumbbell)
5
10 reps
RPE 8
5
Kettlebell Swing
4
15 reps
RPE 6.5
6
Plank
4
1 mins
RPE 9.5
7
Jump Rope
4
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
8-10 reps
6-8 reps
5-6 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
5
8-10 reps
RPE 7
3
Leg Raise (Captain's Chair)
4
10 reps
RPE 7.5
4
Russian Twist (Dumbbell)
5
10 reps
RPE 8
5
Kettlebell Swing
4
15 reps
RPE 6.5
6
Plank
4
1 mins
RPE 9.5
7
Jump Rope
4
1 mins
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
1
1
8-10 reps
6-8 reps
5-6 reps
3-5 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Seated Row (Cable)
5
8-10 reps
RPE 7
3
Leg Raise (Captain's Chair)
4
10 reps
RPE 7.5
4
Russian Twist (Dumbbell)
5
10 reps
RPE 8
5
Kettlebell Swing
4
15 reps
RPE 6.5
6
Plank
4
1 mins
RPE 9.5
7
Jump Rope
4
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Back Extension
3
2
10-12 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Band)
5
5-7 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 7
5
Goblet Squat
5
10 reps
RPE 7
6
Kettlebell Swing
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Back Extension
3
2
10-12 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Band)
5
5-7 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 7
5
Goblet Squat
5
10 reps
RPE 7
6
Kettlebell Swing
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Back Extension
3
2
10-12 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Band)
5
5-7 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 7
5
Goblet Squat
5
10 reps
RPE 7
6
Kettlebell Swing
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Back Extension
3
2
10-12 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Band)
5
5-7 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 7
5
Goblet Squat
5
10 reps
RPE 7
6
Kettlebell Swing
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Back Extension
3
2
10-12 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Band)
5
5-7 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 7
5
Goblet Squat
5
10 reps
RPE 7
6
Kettlebell Swing
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Back Extension
3
2
10-12 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Band)
5
5-7 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 7
5
Goblet Squat
5
10 reps
RPE 7
6
Kettlebell Swing
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Back Extension
3
2
10-12 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Band)
5
5-7 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 7
5
Goblet Squat
5
10 reps
RPE 7
6
Kettlebell Swing
4
15 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
2
8-10 reps
6-8 reps
RPE 7.5
RPE 8.5
2
Back Extension
3
2
10-12 reps
8-10 reps
RPE 7
RPE 8
3
Pull-Up (Band)
5
5-7 reps
RPE 8
4
Romanian Deadlift (Dumbbell)
5
10-12 reps
RPE 7
5
Goblet Squat
5
10 reps
RPE 7
6
Kettlebell Swing
4
15 reps
RPE 6.5
Week 1
1 / 8 Weeks
Day 1
1
Box Squat (Barbell)1 Set
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6.5
@7
@8
@9
2
Leg Press1 Set
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
4-6 Reps
@6.5
@7
@8
@9
3
Hip Abductor (Machine)5 Sets
10-12 Reps
@6.5
4
Bulgarian Split Squat (Dumbbell)5 Sets
8-10 Reps
@6.5
5
Lunge (Dumbbell)5 Sets
10-12 Reps
@6.5
6
Step-Up (Weighted)5 Sets
8-10 Reps
@6.5
7
Kettlebell Swing4 Sets
15 Reps
@6.5
Day 3
1
Hip Thrust (Barbell)3 Sets
2 Sets
8-10 Reps
6-8 Reps
@7.5
@8.5
2
Back Extension3 Sets
2 Sets
10-12 Reps
8-10 Reps
@7
@8
3
Pull-Up (Band)5 Sets
5-7 Reps
@8
4
Romanian Deadlift (Dumbbell)5 Sets
10-12 Reps
@7
5
Goblet Squat5 Sets
10 Reps
@7
6
Kettlebell Swing4 Sets
15 Reps
@6.5
Day 2
1
Lat Pulldown2 Sets
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
5-6 Reps
3-5 Reps
@6.5
@7.5
@8
@8.5
2
Seated Row (Cable)5 Sets
8-10 Reps
@7
3
Leg Raise (Captain's Chair)4 Sets
10 Reps
@7.5
4
Russian Twist (Dumbbell)5 Sets
10 Reps
@8
5
Kettlebell Swing4 Sets
15 Reps
@6.5
6
Plank4 Sets
1 mins
@9.5
7
Jump Rope4 Sets
1 mins
@9.5