Program Description
This program is for those that want to build a physique that resembles the Golden Era of bodybuilding. You’ll use the old school basic movements that legends used to get huge but still have a physique that can be described as beautiful. Each week workouts will increase with intensity, by increasing volume. These workouts should be completed at a moderate pace, to maximize calorie burn as well as reduce over all time in the gym, making it perfect for those with limited time to train. *No deloads in the program, but take them whenever needed. *Cardio can be split up or done at a different time of day if gym sessions become too long.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJan 31, 2026 01:24
- Last EditedFeb 01, 2026 05:31
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Quadriceps
10.2%
Hamstrings
10.2%
Front Delts
9.5%
Biceps
8.8%
Glutes
7.3%
Chest
7.3%
Upper Back
6.6%
Lats
5.8%
Calves
4.4%
Middle Delts
4.4%
Abs
2.9%
Rear Delts
2.9%
Lower Back
2.2%
Cardio
1.5%
Forearms
1.5%
Adductors
0.7%
Abductors
0.7%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7-8.5
2
Bench Press (Barbell)
3
10 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
3
10 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
3
10 reps
RPE 7-8.5
4B
Reverse Pec Deck
3
10 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
3
10 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
3
10 reps
RPE 7-8.5
6B
Concentration Curl
3
10 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
3
10 reps
RPE 7-8.5
8
Cardio
1
20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 7-8.5
2
Bench Press (Barbell)
4
10 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
4
10 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
4
10 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
4
10 reps
RPE 7-8.5
4B
Reverse Pec Deck
4
10 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
4
10 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
4
10 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
4
10 reps
RPE 7-8.5
6B
Concentration Curl
4
10 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
4
10 reps
RPE 7-8.5
8
Cardio
1
25 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
10 reps
RPE 7-8.5
2
Bench Press (Barbell)
5
10 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
5
10 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
5
10 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
5
10 reps
RPE 7-8.5
4B
Reverse Pec Deck
5
10 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
5
10 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
5
10 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
5
10 reps
RPE 7-8.5
6B
Concentration Curl
5
10 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
5
10 reps
RPE 7-8.5
8
Cardio
1
30 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 7-8.5
2
Bench Press (Barbell)
3
12 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
3
12 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
3
12 reps
RPE 7-8.5
4B
Reverse Pec Deck
3
12 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
3
12 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
3
12 reps
RPE 7-8.5
6B
Concentration Curl
3
12 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
3
12 reps
RPE 7-8.5
8
Cardio
1
35 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
12 reps
RPE 7-8.5
2
Bench Press (Barbell)
4
12 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
4
12 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
4
12 reps
RPE 7-8.5
4B
Reverse Pec Deck
4
12 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
4
12 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
4
12 reps
RPE 7-8.5
6B
Concentration Curl
4
12 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
4
12 reps
RPE 7-8.5
8
Cardio
1
40 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12 reps
RPE 7-8.5
2
Bench Press (Barbell)
5
12 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
5
12 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
5
12 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
5
12 reps
RPE 7-8.5
4B
Reverse Pec Deck
5
12 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
5
12 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
5
12 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
5
12 reps
RPE 7-8.5
6B
Concentration Curl
5
12 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
5
12 reps
RPE 7-8.5
8
Cardio
1
45 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 7-8.5
2
Bench Press (Barbell)
3
15 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
3
15 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
3
15 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
3
15 reps
RPE 7-8.5
4B
Reverse Pec Deck
3
15 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
3
15 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
3
15 reps
RPE 7-8.5
6B
Concentration Curl
3
15 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
3
15 reps
RPE 7-8.5
8
Cardio
1
50 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
15 reps
RPE 7-8.5
2
Bench Press (Barbell)
4
15 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
4
15 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
4
15 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
4
15 reps
RPE 7-8.5
4B
Reverse Pec Deck
4
15 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
4
15 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
4
15 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
4
15 reps
RPE 7-8.5
6B
Concentration Curl
4
15 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 7-8.5
8
Cardio
1
55 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
15 reps
RPE 7-8.5
2
Bench Press (Barbell)
5
15 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
5
15 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
5
15 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
5
15 reps
RPE 7-8.5
4B
Reverse Pec Deck
5
15 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
5
15 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
5
15 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
5
15 reps
RPE 7-8.5
6B
Concentration Curl
5
15 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
5
15 reps
RPE 7-8.5
8
Cardio
1
60 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
20 reps
RPE 7-8.5
2
Bench Press (Barbell)
3
20 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
3
20 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
3
20 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
3
20 reps
RPE 7-8.5
4B
Reverse Pec Deck
3
20 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
3
20 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
3
20 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
3
20 reps
RPE 7-8.5
6B
Concentration Curl
3
20 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
3
20 reps
RPE 7-8.5
8
Cardio
1
65 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
20 reps
RPE 7-8.5
2
Bench Press (Barbell)
4
20 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
4
20 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
4
20 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
4
20 reps
RPE 7-8.5
4B
Reverse Pec Deck
4
20 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
4
20 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
4
20 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
4
20 reps
RPE 7-8.5
6B
Concentration Curl
4
20 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
4
20 reps
RPE 7-8.5
8
Cardio
1
70 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
20 reps
RPE 7-8.5
2
Bench Press (Barbell)
5
20 reps
RPE 7-8.5
3A
Incline Bench Press (Dumbbell)
5
20 reps
RPE 7-8.5
3B
Bent Over Row (Barbell)
5
20 reps
RPE 7-8.5
4A
Chest Fly (Dumbbell)
5
20 reps
RPE 7-8.5
4B
Reverse Pec Deck
5
20 reps
RPE 7-8.5
5A
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7-8.5
5B
Bicep Curl (Barbell)
5
20 reps
RPE 7-8.5
6A
Overhead Extension (Dumbbell)
5
20 reps
RPE 7-8.5
6B
Concentration Curl
5
20 reps
RPE 7-8.5
7
Lateral Raise (Dumbbell)
5
20 reps
RPE 7-8.5
8
Cardio
1
75 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
RPE 7-8.5
2A
Leg Extension
3
10 reps
RPE 7-8.5
2B
Lying Leg Curl
3
10 reps
RPE 7-8.5
3A
Leg Press
3
10 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
3
10 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
3
10 reps
RPE 10
4B
Seated Calf Raise
3
10 reps
RPE 10
5
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10 reps
RPE 7-8.5
2A
Leg Extension
4
10 reps
RPE 7-8.5
2B
Lying Leg Curl
4
10 reps
RPE 7-8.5
3A
Leg Press
4
10 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
4
10 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
4
10 reps
RPE 10
4B
Seated Calf Raise
4
10 reps
RPE 10
5
Cardio
1
25 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
10 reps
RPE 7-8.5
2A
Leg Extension
5
10 reps
RPE 7-8.5
2B
Lying Leg Curl
5
10 reps
RPE 7-8.5
3A
Leg Press
5
10 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
5
10 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
5
10 reps
RPE 10
4B
Seated Calf Raise
5
10 reps
RPE 10
5
Cardio
1
30 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
12 reps
RPE 7-8.5
2A
Leg Extension
3
12 reps
RPE 7-8.5
2B
Lying Leg Curl
3
12 reps
RPE 7-8.5
3A
Leg Press
3
12 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
3
12 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
3
12 reps
RPE 10
4B
Seated Calf Raise
3
12 reps
RPE 10
5
Cardio
1
35 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
12 reps
RPE 7-8.5
2A
Leg Extension
4
12 reps
RPE 7-8.5
2B
Lying Leg Curl
4
12 reps
RPE 7-8.5
3A
Leg Press
4
12 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
4
12 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
4
12 reps
RPE 10
4B
Seated Calf Raise
4
12 reps
RPE 10
5
Cardio
1
40 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
12 reps
RPE 7-8.5
2A
Leg Extension
5
12 reps
RPE 7-8.5
2B
Lying Leg Curl
5
12 reps
RPE 7-8.5
3A
Leg Press
5
12 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
5
12 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
5
12 reps
RPE 10
4B
Seated Calf Raise
5
12 reps
RPE 10
5
Cardio
1
45 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 7-8.5
2A
Leg Extension
3
15 reps
RPE 7-8.5
2B
Lying Leg Curl
3
15 reps
RPE 7-8.5
3A
Leg Press
3
15 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
3
15 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
3
15 reps
RPE 10
4B
Seated Calf Raise
3
15 reps
RPE 10
5
Cardio
1
50 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
15 reps
RPE 7-8.5
2A
Leg Extension
4
15 reps
RPE 7-8.5
2B
Lying Leg Curl
4
15 reps
RPE 7-8.5
3A
Leg Press
4
15 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
4
15 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
4
15 reps
RPE 10
4B
Seated Calf Raise
4
15 reps
RPE 10
5
Cardio
1
55 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
15 reps
RPE 7-8.5
2A
Leg Extension
5
15 reps
RPE 7-8.5
2B
Lying Leg Curl
5
15 reps
RPE 7-8.5
3A
Leg Press
5
15 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
5
15 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
5
15 reps
RPE 10
4B
Seated Calf Raise
5
15 reps
RPE 10
5
Cardio
1
60 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
20 reps
RPE 7-8.5
2A
Leg Extension
3
20 reps
RPE 7-8.5
2B
Lying Leg Curl
3
20 reps
RPE 7-8.5
3A
Leg Press
3
20 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
3
20 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
3
20 reps
RPE 10
4B
Seated Calf Raise
3
20 reps
RPE 10
5
Cardio
1
65 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
20 reps
RPE 7-8.5
2A
Leg Extension
4
20 reps
RPE 7-8.5
2B
Lying Leg Curl
4
20 reps
RPE 7-8.5
3A
Leg Press
4
20 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
4
20 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
4
20 reps
RPE 10
4B
Seated Calf Raise
4
20 reps
RPE 10
5
Cardio
1
70 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
20 reps
RPE 7-8.5
2A
Leg Extension
5
20 reps
RPE 7-8.5
2B
Lying Leg Curl
5
20 reps
RPE 7-8.5
3A
Leg Press
5
20 reps
RPE 7-8.5
3B
Romanian Deadlift (Barbell)
5
20 reps
RPE 7-8.5
4A
Calf Raise (Leg Press)
5
20 reps
RPE 10
4B
Seated Calf Raise
5
20 reps
RPE 10
5
Cardio
1
75 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
10 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
3
10 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
3
10 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
3
10 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
3
10 reps
RPE 7-8.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
3
10 reps
RPE 7-8.5
5B
Seated Row (Cable)
3
10 reps
RPE 7-8.5
6
Cardio
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
10 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
4
10 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
4
10 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
4
10 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
4
10 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
4
10 reps
RPE 7-8.5
4A
Dip (Bodyweight)
4
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
4
10 reps
RPE 7-8.5
5B
Seated Row (Cable)
4
10 reps
RPE 7-8.5
6
Cardio
1
25 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
5
10 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
5
10 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
5
10 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
5
10 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
5
10 reps
RPE 7-8.5
4A
Dip (Bodyweight)
5
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
5
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
5
10 reps
RPE 7-8.5
5B
Seated Row (Cable)
5
10 reps
RPE 7-8.5
6
Cardio
1
30 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
12 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
3
12 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
3
12 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
3
12 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
3
12 reps
RPE 7-8.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
3
12 reps
RPE 7-8.5
5B
Seated Row (Cable)
3
12 reps
RPE 7-8.5
6
Cardio
1
35 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
12 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
4
12 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
4
12 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
4
12 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
4
12 reps
RPE 7-8.5
4A
Dip (Bodyweight)
4
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
4
12 reps
RPE 7-8.5
5B
Seated Row (Cable)
4
12 reps
RPE 7-8.5
6
Cardio
1
40 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
12 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
5
12 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
5
12 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
5
12 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
5
12 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
5
12 reps
RPE 7-8.5
4A
Dip (Bodyweight)
5
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
5
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
5
12 reps
RPE 7-8.5
5B
Seated Row (Cable)
5
12 reps
RPE 7-8.5
6
Cardio
1
45 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
15 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
3
15 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
3
15 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
3
15 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
3
15 reps
RPE 7-8.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
3
15 reps
RPE 7-8.5
5B
Seated Row (Cable)
3
15 reps
RPE 7-8.5
6
Cardio
1
50 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
15 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
4
15 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
4
15 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
4
15 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
4
15 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
4
15 reps
RPE 7-8.5
4A
Dip (Bodyweight)
4
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
4
15 reps
RPE 7-8.5
5B
Seated Row (Cable)
4
15 reps
RPE 7-8.5
6
Cardio
1
55 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
15 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
5
15 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
5
15 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
5
15 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
5
15 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
5
15 reps
RPE 7-8.5
4A
Dip (Bodyweight)
5
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
5
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
5
15 reps
RPE 7-8.5
5B
Seated Row (Cable)
5
15 reps
RPE 7-8.5
6
Cardio
1
60 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
3
20 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
3
20 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
3
20 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
3
20 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
3
20 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
3
20 reps
RPE 7-8.5
4A
Dip (Bodyweight)
3
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
3
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
3
20 reps
RPE 7-8.5
5B
Seated Row (Cable)
3
20 reps
RPE 7-8.5
6
Cardio
1
65 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
4
20 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
4
20 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
4
20 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
4
20 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
4
20 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
4
20 reps
RPE 7-8.5
4A
Dip (Bodyweight)
4
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
4
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
4
20 reps
RPE 7-8.5
5B
Seated Row (Cable)
4
20 reps
RPE 7-8.5
6
Cardio
1
70 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
20 reps
RPE 7-8.5
1B
Tricep Extension (Dumbbell)
5
20 reps
RPE 7-8.5
2A
Alternating Dumbbell Curl
5
20 reps
RPE 7-8.5
2B
V-Handle Tricep Pushdown (Cable)
5
20 reps
RPE 7-8.5
3A
Lateral Raise (Cable)
5
20 reps
RPE 7-8.5
3B
Single Arm Shoulder Press
5
20 reps
RPE 7-8.5
4A
Dip (Bodyweight)
5
AMRAP
RPE 8.5
4B
Pull-Up (Bodyweight)
5
AMRAP
RPE 8.5
5A
Bench Press (Dumbbell)
5
20 reps
RPE 7-8.5
5B
Seated Row (Cable)
5
20 reps
RPE 7-8.5
6
Cardio
1
75 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
10 reps
RPE 7-8.5
1B
Leg Extension
3
10 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7-8.5
2B
Hack Squat
3
10 reps
RPE 7-8.5
3
Seated Calf Raise
3
10 reps
RPE 10
4
Cardio
1
20 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
4
10 reps
RPE 7-8.5
1B
Leg Extension
4
10 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
4
10 reps
RPE 7-8.5
2B
Hack Squat
4
10 reps
RPE 7-8.5
3
Seated Calf Raise
4
10 reps
RPE 10
4
Cardio
1
25 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
5
10 reps
RPE 7-8.5
1B
Leg Extension
5
10 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
5
10 reps
RPE 7-8.5
2B
Hack Squat
5
10 reps
RPE 7-8.5
3
Seated Calf Raise
5
10 reps
RPE 10
4
Cardio
1
30 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
12 reps
RPE 7-8.5
1B
Leg Extension
3
12 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
3
12 reps
RPE 7-8.5
2B
Hack Squat
3
12 reps
RPE 7-8.5
3
Seated Calf Raise
3
12 reps
RPE 10
4
Cardio
1
35 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
4
12 reps
RPE 7-8.5
1B
Leg Extension
4
12 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
4
12 reps
RPE 7-8.5
2B
Hack Squat
4
12 reps
RPE 7-8.5
3
Seated Calf Raise
4
12 reps
RPE 10
4
Cardio
1
40 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
5
12 reps
RPE 7-8.5
1B
Leg Extension
5
12 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
5
12 reps
RPE 7-8.5
2B
Hack Squat
5
12 reps
RPE 7-8.5
3
Seated Calf Raise
5
12 reps
RPE 10
4
Cardio
1
45 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
15 reps
RPE 7-8.5
1B
Leg Extension
3
15 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
3
15 reps
RPE 7-8.5
2B
Hack Squat
3
15 reps
RPE 7-8.5
3
Seated Calf Raise
3
15 reps
RPE 10
4
Cardio
1
50 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
4
15 reps
RPE 7-8.5
1B
Leg Extension
4
15 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
4
15 reps
RPE 7-8.5
2B
Hack Squat
4
15 reps
RPE 7-8.5
3
Seated Calf Raise
4
15 reps
RPE 10
4
Cardio
1
55 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
5
15 reps
RPE 7-8.5
1B
Leg Extension
5
15 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
5
15 reps
RPE 7-8.5
2B
Hack Squat
5
15 reps
RPE 7-8.5
3
Seated Calf Raise
5
15 reps
RPE 10
4
Cardio
1
60 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
3
20 reps
RPE 7-8.5
1B
Leg Extension
3
20 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
3
20 reps
RPE 7-8.5
2B
Hack Squat
3
20 reps
RPE 7-8.5
3
Seated Calf Raise
3
20 reps
RPE 10
4
Cardio
1
65 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
4
20 reps
RPE 7-8.5
1B
Leg Extension
4
20 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
4
20 reps
RPE 7-8.5
2B
Hack Squat
4
20 reps
RPE 7-8.5
3
Seated Calf Raise
4
20 reps
RPE 10
4
Cardio
1
70 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Lying Leg Curl
5
20 reps
RPE 7-8.5
1B
Leg Extension
5
20 reps
RPE 7-8.5
2A
Romanian Deadlift (Dumbbell)
5
20 reps
RPE 7-8.5
2B
Hack Squat
5
20 reps
RPE 7-8.5
3
Seated Calf Raise
5
20 reps
RPE 10
4
Cardio
1
75 mins
RPE 7
Week 1
1 / 12 Weeks
Day 2
1
Squat (Barbell)3 Sets
10 Reps
@7-8.5
2A
Leg Extension3 Sets
10 Reps
@7-8.5
2B
Lying Leg Curl3 Sets
10 Reps
@7-8.5
3A
Leg Press3 Sets
10 Reps
@7-8.5
3B
Romanian Deadlift (Barbell)3 Sets
10 Reps
@7-8.5
4A
Calf Raise (Leg Press)3 Sets
10 Reps
@10
4B
Seated Calf Raise3 Sets
10 Reps
@10
5
Cardio1 Set
20 mins
@7
Day 1
1
Lat Pulldown3 Sets
10 Reps
@7-8.5
2
Bench Press (Barbell)3 Sets
10 Reps
@7-8.5
3A
Incline Bench Press (Dumbbell)3 Sets
10 Reps
@7-8.5
3B
Bent Over Row (Barbell)3 Sets
10 Reps
@7-8.5
4A
Chest Fly (Dumbbell)3 Sets
10 Reps
@7-8.5
4B
Reverse Pec Deck3 Sets
10 Reps
@7-8.5
5A
Tricep Rope Push Down (Cable)3 Sets
10 Reps
@7-8.5
5B
Bicep Curl (Barbell)3 Sets
10 Reps
@7-8.5
6A
Overhead Extension (Dumbbell)3 Sets
10 Reps
@7-8.5
6B
Concentration Curl3 Sets
10 Reps
@7-8.5
7
Lateral Raise (Dumbbell)3 Sets
10 Reps
@7-8.5
8
Cardio1 Set
20 mins
@7
Day 3
1A
Bicep Curl (EZ Bar)3 Sets
10 Reps
@7-8.5
1B
Tricep Extension (Dumbbell)3 Sets
10 Reps
@7-8.5
2A
Alternating Dumbbell Curl3 Sets
10 Reps
@7-8.5
2B
V-Handle Tricep Pushdown (Cable)3 Sets
10 Reps
@7-8.5
3A
Lateral Raise (Cable)3 Sets
10 Reps
@7-8.5
3B
Single Arm Shoulder Press3 Sets
10 Reps
@7-8.5
4A
Dip (Bodyweight)3 Sets
AMRAP
@8.5
4B
Pull-Up (Bodyweight)3 Sets
AMRAP
@8.5
5A
Bench Press (Dumbbell)3 Sets
10 Reps
@7-8.5
5B
Seated Row (Cable)3 Sets
10 Reps
@7-8.5
6
Cardio1 Set
20 mins
@7
Day 4
1A
Lying Leg Curl3 Sets
10 Reps
@7-8.5
1B
Leg Extension3 Sets
10 Reps
@7-8.5
2A
Romanian Deadlift (Dumbbell)3 Sets
10 Reps
@7-8.5
2B
Hack Squat3 Sets
10 Reps
@7-8.5
3
Seated Calf Raise3 Sets
10 Reps
@10
4
Cardio1 Set
20 mins
@7