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Body recomposition

by Imaad Sikandar
1 athletes joined

Program Description

To help you gain strength and lose fat while being not too strenuous

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 04, 2025 08:06
  • Last Edited
    Sep 06, 2025 10:33

Summary

Transform your physique with this comprehensive 18-week Body Recomposition program, designed for dedicated lifters ready to build muscle and shed fat. Comprising four training days each week, you'll engage in targeted workouts focusing on major muscle groups, including chest, legs, and back, utilizing a variety of equipment in a full gym setting. Each session is crafted to enhance strength and endurance, with exercises that challenge you to push your limits. Get ready to redefine your body and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.6%
Chest
15.4%
Biceps
13.5%
Lats
10.4%
Upper Back
9.9%
Hamstrings
7.8%
Front Delts
7.1%
Quadriceps
6.4%
Glutes
4.5%
Calves
3.5%
Forearms
1.9%
Abs
1.4%
Lower Back
1.2%
Abductors
0.7%
Adductors
0.7%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Chest Fly (Machine)
3
8 reps
RPE 6.5
4
Push Up
1
-
5
Chest Press (Machine)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 6
2
Leg Curl
3
8 reps
RPE 6.5
3
Standing Calf Raise
3
8 reps
RPE 6.5
4
Goblet Squat
3
8 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 6.5
2
Back Extension
1
-
3
Chest Supported Row (Machine)
3
8 reps
RPE 6.5
4
Dumbbell Row
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
8 reps
RPE 6.5
2
Incline Curl (Dumbbell)
2
2
10 reps
12 reps
RPE 6
RPE 6.5
3
Overhead Extension (Dumbbell)
3
8 reps
RPE 7
4
Tricep Extension (Machine)
4
8 reps
RPE 7.5
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
@6
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@6
3
Chest Fly (Machine)
3 Sets
8 Reps
@6.5
4
Push Up
1 Set
-
5
Chest Press (Machine)
3 Sets
8 Reps
@7
Day 2
1
Leg Press
3 Sets
10 Reps
@6
2
Leg Curl
3 Sets
8 Reps
@6.5
3
Standing Calf Raise
3 Sets
8 Reps
@6.5
4
Goblet Squat
3 Sets
8 Reps
@6.5
Day 3
1
Lat Pulldown
4 Sets
10 Reps
@6.5
2
Back Extension
1 Set
-
3
Chest Supported Row (Machine)
3 Sets
8 Reps
@6.5
4
Dumbbell Row
3 Sets
8 Reps
@6
Day 4
1
Bicep Curl (Dumbbell)
4 Sets
8 Reps
@6.5
2
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
12 Reps
@6
@6.5
3
Overhead Extension (Dumbbell)
3 Sets
8 Reps
@7
4
Tricep Extension (Machine)
4 Sets
8 Reps
@7.5