Program Description
A very basic 3/3 upper and lower split with one rest day per week designed to tone and sculpt while maintaining strength.
Program Overview
- LevelIntermediate, Novice, Beginner
- GoalMuscle & Sculpting
- EquipmentGarage Gym
- Program Length10 weeks
- Time Per Workout70 minutes
- CreatedAug 28, 2025 12:49
- Last EditedAug 28, 2025 01:27
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
RPE 8-10
2
Bench Press (Dumbbell)
3
RPE 8-10
3
Floor Press (Dumbbell)
4
RPE 8.5-10
4
Chest Fly (Dumbbell)
3
RPE 6-9
5
Tricep Kickback
4
RPE 8-10
6
Skull Crusher (Dumbbell)
3
RPE 7-10
7
Overhead Extension (Dumbbell)
4
RPE 7-10
8
Push Up (Knees)
4
RPE 8
9
Abs Crunch (Weighted)
4
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Dumbbell)
4
RPE 8-10
2
Squat (Barbell)
4
RPE 8-10
3
Box Squat (Barbell)
4
RPE 8-10
4
Stiff Leg Deadlift (Dumbbell)
4
RPE 8-10
5
Good Morning
4
RPE 8-10
6
Bulgarian Split Squat (Dumbbell)
4
RPE 7-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
RPE 7-9
2
Arnold Press
4
RPE 7.5-9.5
3
Shrug (Dumbbell)
3
RPE 6-8
4
Pullover (Dumbbell)
1
3
RPE 8-8
RPE 8-9.5
5
Bicep Curl (Dumbbell)
4
RPE 8-10
6
Hammer Curl
3
RPE 8-10
7
Lat Pulldown
4
RPE 8-10
8
Pull-Up (Bodyweight)
3
RPE 6-8
9
Decline Crunch
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
4
RPE 8-10
2
Hip Thrust (Dumbbell)
4
RPE 8-10
3
Lunge (Dumbbell)
3
RPE 6-8
4
Goblet Squat
3
RPE 6-8
5
Squat (Barbell)
1
3
RPE 8-8
RPE 8-10
6
Seated Calf Raise
4
RPE 8-10
7
Step-Up (Weighted)
4
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
3
RPE 7.5-9.5
2
Arnold Press
3
RPE 8-10
3
Standing Shoulder Press (Dumbbell)
3
RPE 8-10
4
Side Bend (Dumbbell)
3
RPE 8-9.5
5
Y Raise
3
RPE 7-9
6
Front Raise
3
RPE 7-9
7
Inverted Face Pull
3
RPE 8-10
8
Vacuum
3
-
9
Ab Wheel
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
4
-
2
Lateral Banded Walk
4
-
3
Suitcase Carry March
4
RPE 8-9
4
Marching Glute Bridge
4
-
5
Hip Abduction (Band)
4
-
6
Hanging Leg Raise
3
-
7
Leg Pull-In
3
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)3 Sets
@8-10
2
Bench Press (Dumbbell)3 Sets
@8-10
3
Floor Press (Dumbbell)4 Sets
@8.5-10
4
Chest Fly (Dumbbell)3 Sets
@6-9
5
Tricep Kickback4 Sets
@8-10
6
Skull Crusher (Dumbbell)3 Sets
@7-10
7
Overhead Extension (Dumbbell)4 Sets
@7-10
8
Push Up (Knees)4 Sets
@8
9
Abs Crunch (Weighted)4 Sets
@8.5
Day 2
1
Hip Thrust (Dumbbell)4 Sets
@8-10
2
Squat (Barbell)4 Sets
@8-10
3
Box Squat (Barbell)4 Sets
@8-10
4
Stiff Leg Deadlift (Dumbbell)4 Sets
@8-10
5
Good Morning4 Sets
@8-10
6
Bulgarian Split Squat (Dumbbell)4 Sets
@7-10
Day 3
1
Lateral Raise (Dumbbell)4 Sets
@7-9
2
Arnold Press4 Sets
@7.5-9.5
3
Shrug (Dumbbell)3 Sets
@6-8
4
Pullover (Dumbbell)1 Set
3 Sets
@8-8
@8-9.5
5
Bicep Curl (Dumbbell)4 Sets
@8-10
6
Hammer Curl3 Sets
@8-10
7
Lat Pulldown4 Sets
@8-10
8
Pull-Up (Bodyweight)3 Sets
@6-8
9
Decline Crunch4 Sets
-
Day 4
1
Standing Calf Raise4 Sets
@8-10
2
Hip Thrust (Dumbbell)4 Sets
@8-10
3
Lunge (Dumbbell)3 Sets
@6-8
4
Goblet Squat3 Sets
@6-8
5
Squat (Barbell)1 Set
3 Sets
@8-8
@8-10
6
Seated Calf Raise4 Sets
@8-10
7
Step-Up (Weighted)4 Sets
@8-10
Day 5
1
Lateral Raise (Dumbbell)3 Sets
@7.5-9.5
2
Arnold Press3 Sets
@8-10
3
Standing Shoulder Press (Dumbbell)3 Sets
@8-10
4
Side Bend (Dumbbell)3 Sets
@8-9.5
5
Y Raise3 Sets
@7-9
6
Front Raise3 Sets
@7-9
7
Inverted Face Pull3 Sets
@8-10
8
Vacuum3 Sets
-
9
Ab Wheel3 Sets
-
Day 6
1
Jump Squat4 Sets
-
2
Lateral Banded Walk4 Sets
-
3
Suitcase Carry March4 Sets
@8-9
4
Marching Glute Bridge4 Sets
-
5
Hip Abduction (Band)4 Sets
-
6
Hanging Leg Raise3 Sets
-
7
Leg Pull-In3 Sets
-