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Coop’s Total Body Strength Program

by Philip C.
5.0
(1 rating)

Program Description

Moderate to advanced strength building 16-week program four days a week. There is a four-week cycle with each week going down in reps and up in weight.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 11, 2025 08:53
  • Last Edited
    Jun 18, 2025 09:31

Summary

Transform your physique with Coop’s Total Body Strength Program, a comprehensive 16-week journey designed to build muscle and enhance overall strength. Committing just 4 days a week, you'll engage in targeted workouts focusing on major muscle groups, including chest, back, arms, and legs, utilizing a mix of barbell, dumbbell, and cable exercises. Each session is crafted to challenge your limits while ensuring proper recovery, setting you on the path to achieving your fitness goals with confidence. Get ready to feel stronger and more empowered every step of the way!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
10 reps
5 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
7 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 7
4
Cable Crossover
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
7
Skull Crusher (Barbell)
3
10 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
8 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
8 reps
RPE 7
4
Cable Crossover
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
16 reps
RPE 7
7
Skull Crusher (Barbell)
3
8 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
6 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
6 reps
RPE 7
4
Cable Crossover
3
6 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
7
Skull Crusher (Barbell)
3
6 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
5 reps
3 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
5 reps
RPE 7
4
Cable Crossover
3
5 reps
RPE 7
5
Tricep Pushdown (Cable)
4
5 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Barbell)
3
5 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
10 reps
5 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
7 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 7
4
Cable Crossover
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
7
Skull Crusher (Barbell)
3
10 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
8 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
8 reps
RPE 7
4
Cable Crossover
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
16 reps
RPE 7
7
Skull Crusher (Barbell)
3
8 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
6 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
6 reps
RPE 7
4
Cable Crossover
3
6 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
7
Skull Crusher (Barbell)
3
6 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
5 reps
3 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
5 reps
RPE 7
4
Cable Crossover
3
5 reps
RPE 7
5
Tricep Pushdown (Cable)
4
5 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Barbell)
3
5 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
10 reps
5 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
7 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 7
4
Cable Crossover
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
7
Skull Crusher (Barbell)
3
10 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
8 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
8 reps
RPE 7
4
Cable Crossover
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
16 reps
RPE 7
7
Skull Crusher (Barbell)
3
8 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
6 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
6 reps
RPE 7
4
Cable Crossover
3
6 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
7
Skull Crusher (Barbell)
3
6 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
5 reps
3 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
5 reps
RPE 7
4
Cable Crossover
3
5 reps
RPE 7
5
Tricep Pushdown (Cable)
4
5 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Barbell)
3
5 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
10 reps
5 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
10 reps
7 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
10 reps
RPE 7
4
Cable Crossover
3
10 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
20 reps
RPE 7
7
Skull Crusher (Barbell)
3
10 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
8 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
8 reps
5 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
8 reps
RPE 7
4
Cable Crossover
3
8 reps
RPE 7
5
Tricep Pushdown (Cable)
4
8 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
16 reps
RPE 7
7
Skull Crusher (Barbell)
3
8 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
6 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
6 reps
RPE 7
4
Cable Crossover
3
6 reps
RPE 7
5
Tricep Pushdown (Cable)
4
6 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
12 reps
RPE 7
7
Skull Crusher (Barbell)
3
6 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
1
5 reps
3 reps
2 reps
RPE 7
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
2
1
5 reps
3 reps
RPE 7
RPE 10
3
Incline Fly Press (Dumbbell)
3
5 reps
RPE 7
4
Cable Crossover
3
5 reps
RPE 7
5
Tricep Pushdown (Cable)
4
5 reps
RPE 7
6
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 7
7
Skull Crusher (Barbell)
3
5 reps
RPE 7
8
Seated Calf Raise
4
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
20 reps
RPE 7
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Cable Pushdown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
20 reps
RPE 7
7
Concentration Curl
3
20 reps
RPE 7
8
Hammer Curl
3
20 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
16 reps
RPE 7
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Pushdown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
3
16 reps
RPE 7
7
Concentration Curl
3
16 reps
RPE 7
8
Hammer Curl
3
16 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 7
2
Lat Pulldown
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Cable Pushdown
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
6 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Hammer Curl
3
12 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 7
2
Lat Pulldown
2
1
5 reps
5 reps
RPE 7
RPE 8
3
Cable Pushdown
3
5 reps
RPE 7
4
Seated Row (Cable)
3
5 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
5 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Concentration Curl
3
10 reps
RPE 7
8
Hammer Curl
3
10 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
20 reps
RPE 7
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Cable Pushdown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
20 reps
RPE 7
7
Concentration Curl
3
20 reps
RPE 7
8
Hammer Curl
3
20 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
16 reps
RPE 7
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Pushdown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
3
16 reps
RPE 7
7
Concentration Curl
3
16 reps
RPE 7
8
Hammer Curl
3
16 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 7
2
Lat Pulldown
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Cable Pushdown
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
6 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Hammer Curl
3
12 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 7
2
Lat Pulldown
2
1
5 reps
5 reps
RPE 7
RPE 8
3
Cable Pushdown
3
5 reps
RPE 7
4
Seated Row (Cable)
3
5 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
5 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Concentration Curl
3
10 reps
RPE 7
8
Hammer Curl
3
10 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
20 reps
RPE 7
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Cable Pushdown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
20 reps
RPE 7
7
Concentration Curl
3
20 reps
RPE 7
8
Hammer Curl
3
20 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
16 reps
RPE 7
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Pushdown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
3
16 reps
RPE 7
7
Concentration Curl
3
16 reps
RPE 7
8
Hammer Curl
3
16 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 7
2
Lat Pulldown
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Cable Pushdown
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
6 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Hammer Curl
3
12 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 7
2
Lat Pulldown
2
1
5 reps
5 reps
RPE 7
RPE 8
3
Cable Pushdown
3
5 reps
RPE 7
4
Seated Row (Cable)
3
5 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
5 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Concentration Curl
3
10 reps
RPE 7
8
Hammer Curl
3
10 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
20 reps
RPE 7
2
Lat Pulldown
2
1
10 reps
10 reps
RPE 7
RPE 8
3
Cable Pushdown
3
10 reps
RPE 7
4
Seated Row (Cable)
3
10 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
10 reps
RPE 7
6
Incline Curl (Dumbbell)
3
20 reps
RPE 7
7
Concentration Curl
3
20 reps
RPE 7
8
Hammer Curl
3
20 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
16 reps
RPE 7
2
Lat Pulldown
2
1
8 reps
8 reps
RPE 7
RPE 8
3
Cable Pushdown
3
8 reps
RPE 7
4
Seated Row (Cable)
3
8 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
8 reps
RPE 7
6
Incline Curl (Dumbbell)
3
16 reps
RPE 7
7
Concentration Curl
3
16 reps
RPE 7
8
Hammer Curl
3
16 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
12 reps
RPE 7
2
Lat Pulldown
2
1
6 reps
6 reps
RPE 7
RPE 8
3
Cable Pushdown
3
6 reps
RPE 7
4
Seated Row (Cable)
3
6 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
6 reps
RPE 7
6
Incline Curl (Dumbbell)
3
12 reps
RPE 7
7
Concentration Curl
3
12 reps
RPE 7
8
Hammer Curl
3
12 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
4
10 reps
RPE 7
2
Lat Pulldown
2
1
5 reps
5 reps
RPE 7
RPE 8
3
Cable Pushdown
3
5 reps
RPE 7
4
Seated Row (Cable)
3
5 reps
RPE 7
5
Bicep Curl (EZ Bar)
4
5 reps
RPE 7
6
Incline Curl (Dumbbell)
3
10 reps
RPE 7
7
Concentration Curl
3
10 reps
RPE 7
8
Hammer Curl
3
10 reps
RPE 7
9A
Cable Crunch
3
10 reps
RPE 8
9B
Side Crunch (Cable)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
10 reps
10 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
20 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
2
10 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
8 reps
8 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
3
Front Raise
3
16 reps
RPE 7
4
Upright Row (Dumbbell)
3
8 reps
RPE 7
5
Shrug (Barbell)
3
2
8 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
3
Front Raise
3
12 reps
RPE 7
4
Upright Row (Dumbbell)
3
6 reps
RPE 7
5
Shrug (Barbell)
3
2
6 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
5 reps
5 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Upright Row (Dumbbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
3
2
5 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
10 reps
10 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
20 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
2
10 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
8 reps
8 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
3
Front Raise
3
16 reps
RPE 7
4
Upright Row (Dumbbell)
3
8 reps
RPE 7
5
Shrug (Barbell)
3
2
8 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
3
Front Raise
3
12 reps
RPE 7
4
Upright Row (Dumbbell)
3
6 reps
RPE 7
5
Shrug (Barbell)
3
2
6 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
5 reps
5 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Upright Row (Dumbbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
3
2
5 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
10 reps
10 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
20 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
2
10 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
8 reps
8 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
3
Front Raise
3
16 reps
RPE 7
4
Upright Row (Dumbbell)
3
8 reps
RPE 7
5
Shrug (Barbell)
3
2
8 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
3
Front Raise
3
12 reps
RPE 7
4
Upright Row (Dumbbell)
3
6 reps
RPE 7
5
Shrug (Barbell)
3
2
6 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
5 reps
5 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Upright Row (Dumbbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
3
2
5 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
10 reps
10 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
3
Front Raise
3
20 reps
RPE 7
4
Upright Row (Dumbbell)
3
10 reps
RPE 7
5
Shrug (Barbell)
3
2
10 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
8 reps
8 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
8 reps
RPE 7
3
Front Raise
3
16 reps
RPE 7
4
Upright Row (Dumbbell)
3
8 reps
RPE 7
5
Shrug (Barbell)
3
2
8 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
6 reps
6 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
6 reps
RPE 7
3
Front Raise
3
12 reps
RPE 7
4
Upright Row (Dumbbell)
3
6 reps
RPE 7
5
Shrug (Barbell)
3
2
6 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Military Dumbbell Press
3
1
5 reps
5 reps
RPE 7
RPE 8
2
Lateral Raise (Dumbbell)
3
5 reps
RPE 7
3
Front Raise
3
10 reps
RPE 7
4
Upright Row (Dumbbell)
3
5 reps
RPE 7
5
Shrug (Barbell)
3
2
5 reps
1 reps
RPE 7
RPE 10
6
Seated Calf Raise
4
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Stiff Leg Deadlift
3
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 6
6
Lunge (Dumbbell)
3
20 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Stiff Leg Deadlift
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 6
6
Lunge (Dumbbell)
3
16 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 7
2
Leg Extension
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Stiff Leg Deadlift
3
6 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Lunge (Dumbbell)
3
12 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
5 reps
RPE 7
2
Leg Extension
3
5 reps
RPE 7
3
Leg Curl
3
5 reps
RPE 7
4
Stiff Leg Deadlift
3
5 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Lunge (Dumbbell)
3
10 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Stiff Leg Deadlift
3
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 6
6
Lunge (Dumbbell)
3
20 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Stiff Leg Deadlift
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 6
6
Lunge (Dumbbell)
3
16 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 7
2
Leg Extension
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Stiff Leg Deadlift
3
6 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Lunge (Dumbbell)
3
12 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
5 reps
RPE 7
2
Leg Extension
3
5 reps
RPE 7
3
Leg Curl
3
5 reps
RPE 7
4
Stiff Leg Deadlift
3
5 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Lunge (Dumbbell)
3
10 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Stiff Leg Deadlift
3
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 6
6
Lunge (Dumbbell)
3
20 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Stiff Leg Deadlift
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 6
6
Lunge (Dumbbell)
3
16 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 7
2
Leg Extension
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Stiff Leg Deadlift
3
6 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Lunge (Dumbbell)
3
12 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
5 reps
RPE 7
2
Leg Extension
3
5 reps
RPE 7
3
Leg Curl
3
5 reps
RPE 7
4
Stiff Leg Deadlift
3
5 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Lunge (Dumbbell)
3
10 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
10 reps
RPE 7
2
Leg Extension
3
10 reps
RPE 7
3
Leg Curl
3
10 reps
RPE 7
4
Stiff Leg Deadlift
3
10 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
20 reps
RPE 6
6
Lunge (Dumbbell)
3
20 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 7
2
Leg Extension
3
8 reps
RPE 7
3
Leg Curl
3
8 reps
RPE 7
4
Stiff Leg Deadlift
3
8 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
16 reps
RPE 6
6
Lunge (Dumbbell)
3
16 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
6 reps
RPE 7
2
Leg Extension
3
6 reps
RPE 7
3
Leg Curl
3
6 reps
RPE 7
4
Stiff Leg Deadlift
3
6 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 6
6
Lunge (Dumbbell)
3
12 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
5 reps
RPE 7
2
Leg Extension
3
5 reps
RPE 7
3
Leg Curl
3
5 reps
RPE 7
4
Stiff Leg Deadlift
3
5 reps
RPE 6
5
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 6
6
Lunge (Dumbbell)
3
10 reps
RPE 6
7A
Cable Crunch
3
10 reps
RPE 7
7B
Side Crunch (Cable)
3
10 reps
RPE 7
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
1 Set
10 Reps
5 Reps
2 Reps
@7
@9
@10
2
Incline Bench Press (Barbell)
2 Sets
1 Set
10 Reps
7 Reps
@7
@10
3
Incline Fly Press (Dumbbell)
3 Sets
10 Reps
@7
4
Cable Crossover
3 Sets
10 Reps
@7
5
Tricep Pushdown (Cable)
4 Sets
10 Reps
@7
6
Overhead Tricep Extension (Dumbbell)
3 Sets
20 Reps
@7
7
Skull Crusher (Barbell)
3 Sets
10 Reps
@7
8
Seated Calf Raise
4 Sets
10 Reps
@8
Day 2
1
Dumbbell Row
4 Sets
20 Reps
@7
2
Lat Pulldown
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
3
Cable Pushdown
3 Sets
10 Reps
@7
4
Seated Row (Cable)
3 Sets
10 Reps
@7
5
Bicep Curl (EZ Bar)
4 Sets
10 Reps
@7
6
Incline Curl (Dumbbell)
3 Sets
20 Reps
@7
7
Concentration Curl
3 Sets
20 Reps
@7
8
Hammer Curl
3 Sets
20 Reps
@7
9A
Cable Crunch
3 Sets
10 Reps
@8
9B
Side Crunch (Cable)
3 Sets
10 Reps
@8
Day 3
1
Military Dumbbell Press
3 Sets
1 Set
10 Reps
10 Reps
@7
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
3
Front Raise
3 Sets
20 Reps
@7
4
Upright Row (Dumbbell)
3 Sets
10 Reps
@7
5
Shrug (Barbell)
3 Sets
2 Sets
10 Reps
1 Reps
@7
@10
6
Seated Calf Raise
4 Sets
10 Reps
@7
Day 4
1
Leg Press (45 Degrees)
4 Sets
10 Reps
@7
2
Leg Extension
3 Sets
10 Reps
@7
3
Leg Curl
3 Sets
10 Reps
@7
4
Stiff Leg Deadlift
3 Sets
10 Reps
@6
5
Bulgarian Split Squat (Dumbbell)
3 Sets
20 Reps
@6
6
Lunge (Dumbbell)
3 Sets
20 Reps
@6
7A
Cable Crunch
3 Sets
10 Reps
@7
7B
Side Crunch (Cable)
3 Sets
10 Reps
@7
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Philip C.Age 51, Man
3 months ago
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Great complete body strength workout