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BoostcampPNG

Bobby Lee

by Tate Stai
1 athletes joined

Program Description

Muscle growth

Program Overview

  • Level
    Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 01, 2025 06:56
  • Last Edited
    Dec 01, 2025 10:44
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.5%
Quadriceps
10.2%
Abs
9.7%
Upper Back
8.1%
Lats
7.6%
Front Delts
6.9%
Hamstrings
6.9%
Chest
6%
Biceps
5.9%
Glutes
5.7%
Middle Delts
4.9%
Calves
4.9%
Forearms
4.3%
Other
2.9%
Lower Back
2.5%
Rear Delts
1.7%
Abductors
0.5%
Adductors
0.5%
Cardio
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Russian Twist (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
3
V-Up
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
4
Lying Leg Raise
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
5
Side Plank
3
1 mins
RPE 6
6
Plank
2
1
1 mins
1 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Russian Twist (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
3
V-Up
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
4
Lying Leg Raise
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
5
Side Plank
3
1 mins
RPE 6
6
Plank
2
1
1 mins
1 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Russian Twist (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
3
V-Up
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
4
Lying Leg Raise
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
5
Side Plank
3
1 mins
RPE 6
6
Plank
2
1
1 mins
1 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Russian Twist (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
3
V-Up
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
4
Lying Leg Raise
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
5
Side Plank
3
1 mins
RPE 6
6
Plank
2
1
1 mins
1 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Russian Twist (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
3
V-Up
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
4
Lying Leg Raise
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
5
Side Plank
3
1 mins
RPE 6
6
Plank
2
1
1 mins
1 mins
RPE 6
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Side Bend (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Russian Twist (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
3
V-Up
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
4
Lying Leg Raise
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
5
Side Plank
3
1 mins
RPE 6
6
Plank
2
1
1 mins
1 mins
RPE 6
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Single arm Bench Press
1
4 reps
RPE 6
3
Bench Press (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
4
Dumbbell Row
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
5
Lat Pulldown
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
7
Dip (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 6
RPE 8
RPE 10
8
Seated Row (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
9
Lateral Raise (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 8
RPE 10
10
Bicep Curl (EZ Bar)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 10
11
Wrist Curls
1
1
8 reps
8 reps
RPE 8.5
RPE 10
12
Skull Crusher (Barbell)
1
1
6 reps
6 reps
RPE 6
RPE 7
13
Tricep Rope Push Down (Cable)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 10
14
Dead Hang
1
1 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
1 mins
RPE 10
2
Leg Press
1
1
1
7 reps
7 reps
7 reps
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
RPE 10
4
Lying Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 6
RPE 7.5
RPE 10
5
Standing Calf Raise
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
6
Calf Raise (Leg Press)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
7
Back Extension
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
8
Goblet Squat
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
9
Split Squat (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
3
Elliptical
1
10 mins
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
5
Personal choice
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
3
Elliptical
1
10 mins
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
5
Personal choice
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
3
Elliptical
1
10 mins
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
5
Personal choice
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
3
Elliptical
1
10 mins
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
5
Personal choice
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
3
Elliptical
1
10 mins
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
5
Personal choice
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 10
2
Rear Delt Fly (Dumbbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
3
Elliptical
1
10 mins
RPE 6
4
Pull-Up (Bodyweight)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8.5
RPE 10
5
Personal choice
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 8.5
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Stretching
1 Set
-
2
Single arm Bench Press
1 Set
4 Reps
@6
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@8
@10
4
Dumbbell Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@8
@10
7
Dip (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@8
@10
8
Seated Row (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@10
9
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@8
@10
10
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@10
11
Wrist Curls
1 Set
1 Set
8 Reps
8 Reps
@8.5
@10
12
Skull Crusher (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@6
@7
13
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@10
14
Dead Hang
1 Set
1 mins
@6
Day 4
1
Stretching
1 Set
-
2
Single arm Bench Press
1 Set
4 Reps
@6
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@8
@10
4
Dumbbell Row
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@7
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@8
@10
7
Dip (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@6
@8
@10
8
Seated Row (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@10
9
Lateral Raise (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@8
@10
10
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@10
11
Wrist Curls
1 Set
1 Set
8 Reps
8 Reps
@8.5
@10
12
Skull Crusher (Barbell)
1 Set
1 Set
6 Reps
6 Reps
@6
@7
13
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8
@10
14
Dead Hang
1 Set
1 mins
@6
Day 3
1
Side Bend (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
2
Russian Twist (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
3
V-Up
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
4
Lying Leg Raise
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
5
Side Plank
3 Sets
1 mins
@6
6
Plank
2 Sets
1 Set
1 mins
1 mins
@6
@10
Day 2
1
Stretching
1 Set
1 mins
@10
2
Leg Press
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@10
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@8
@10
4
Lying Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7.5
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
7
Back Extension
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
8
Goblet Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
9
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
Day 5
1
Stretching
1 Set
1 mins
@10
2
Leg Press
1 Set
1 Set
1 Set
7 Reps
7 Reps
7 Reps
@7
@8
@10
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@7
@8
@10
4
Lying Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6
@7.5
@10
5
Standing Calf Raise
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
6
Calf Raise (Leg Press)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
7
Back Extension
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
8
Goblet Squat
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
9
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
Day 6
1
Chest Fly (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@8.5
@10
2
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10
3
Elliptical
1 Set
10 mins
@6
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8.5
@10
5
Personal choice
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@7
@8.5
@10