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BoostcampPNG

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 05, 2025 12:27
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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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
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