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BoostcampPNG

Skill Accusition Phase 1

by Amadeo Z.
1 athletes joined

Program Description

This 8–12 week full-body strength program is designed to help you reset, rebuild, and rise. Whether you’re just starting out at the gym or returning with purpose, this plan focuses on developing foundational movement patterns—push, pull, squat, hinge, lunge, twist, and core—while improving discipline, posture, metabolism, and overall body awareness. With structured progression, quality over quantity, and total-body training three times a week, you’ll build not just muscle, but confidence, consistency, and control. From your first rep to your last, you’re not just working out — you’re learning to move better, feel stronger, and live fully. This is more than a gym program. It’s a lifestyle upgrade.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 25, 2025 02:57
  • Last Edited
    May 29, 2025 11:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
4
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Cable)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 7.5
6
Cable Crossover
1
1
1
15 reps
14 reps
12 reps
RPE 6.5
RPE 7
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
5
Seated Row (Cable)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 7.5
6
Cable Crossover
1
1
1
15 reps
14 reps
12 reps
RPE 6.5
RPE 7
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Seated Row (Cable)
1
1
1
15 reps
14 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Cable Crossover
1
1
1
15 reps
14 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
7
Pallof Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
6 reps
6 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Incline Chest Press (Machine)
1
1
1
12 reps
12 reps
10 reps
RPE 7
RPE 7.5
RPE 8
4
Wide Grip Lat Pulldown
1
1
1
12 reps
12 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
5
Seated Row (Cable)
1
1
1
15 reps
14 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
6
Cable Crossover
1
1
1
15 reps
14 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
7
Pallof Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Cable Crossover
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Pallof Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
4
Wide Grip Lat Pulldown
2
1
10 reps
10 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Cable Crossover
1
1
1
15 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Pallof Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
4
Wide Grip Lat Pulldown
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5
Seated Row (Cable)
2
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 9
6
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
7
Pallof Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
6 reps
6 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Incline Chest Press (Machine)
1
2
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
4
Wide Grip Lat Pulldown
2
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9
5
Seated Row (Cable)
2
1
1
15 reps
15 reps
12 reps
RPE 8
RPE 9
RPE 9
6
Cable Crossover
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
7
Pallof Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
1
5 reps
3 reps
1 reps
1 reps
RPE 8
RPE 8
RPE 8
RPE 10
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
3
Incline Chest Press (Machine)
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
4
Wide Grip Lat Pulldown
2
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Seated Row (Cable)
2
2
12 reps
12 reps
RPE 8
RPE 9
6
Cable Crossover
1
2
12 reps
12 reps
RPE 7
RPE 8
7
Pallof Press
3
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
RPE 7
2
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
3
Incline Chest Press (Machine)
2
2
12 reps
12 reps
RPE 7
RPE 8
4
Wide Grip Lat Pulldown
2
2
12 reps
12 reps
RPE 7
RPE 8
5
Seated Row (Cable)
2
2
15 reps
15 reps
RPE 7
RPE 8
6
Cable Crossover
3
15 reps
RPE 7
7
Pallof Press
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6
RPE 6.5
RPE 7
RPE 7.5
2
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Press (45 Degrees)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
2
1 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
3
Leg Press (45 Degrees)
1
1
1
15 reps
13 reps
12 reps
RPE 7
RPE 7.5
RPE 8
4
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
2
1 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
13 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
5 reps
5 reps
5 reps
5 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Seated Overhead Press (Dumbbell)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
13 reps
12 reps
RPE 7.5
RPE 8
RPE 8.5
4
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Pull-Up (Bodyweight)
3
1
10 reps
8 reps
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Seated Overhead Press (Dumbbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Leg Press (45 Degrees)
1
1
1
1
15 reps
15 reps
15 reps
12 reps
RPE 7
RPE 8
RPE 9
RPE 9
4
Pull-Up (Bodyweight)
3
1
10 reps
8 reps
RPE 8
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
2
1 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
2
1
5 reps
5 reps
5 reps
2 reps
RPE 7
RPE 8
RPE 9
RPE 9
2
Seated Overhead Press (Dumbbell)
3
1
8 reps
8 reps
RPE 8
RPE 9
3
Leg Press (45 Degrees)
2
2
12 reps
10 reps
RPE 8
RPE 9
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
2
1
12 reps
12 reps
RPE 8
RPE 9
6
Step-Up (Weighted)
3
10 reps
RPE 8
7
Half Kneeling Arnold Press (Dumbbell)
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
4
6 reps
RPE 7
2
Seated Overhead Press (Dumbbell)
2
2
8 reps
8 reps
RPE 7
RPE 8
3
Leg Press (45 Degrees)
3
1
15 reps
15 reps
RPE 7
RPE 8
4
Pull-Up (Bodyweight)
4
10 reps
RPE 8
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Step-Up (Weighted)
3
10 reps
RPE 7
7
Half Kneeling Arnold Press (Dumbbell)
2
1 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chin-Up (Weighted)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
15 reps
14 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Landmine Twist
3
10 reps
RPE 7
7A
Push Up
3
10 reps
-
7B
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Chin-Up (Weighted)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
3
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
15 reps
14 reps
12 reps
RPE 6.5
RPE 7
RPE 7.5
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Landmine Twist
3
10 reps
RPE 7
7A
Push Up
3
10 reps
-
7B
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Landmine Twist
3
10 reps
RPE 7
7A
Push Up
3
10 reps
-
7B
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
2
Chin-Up (Weighted)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
3
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Cable)
1
1
1
15 reps
14 reps
12 reps
RPE 7
RPE 7.5
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Landmine Twist
3
10 reps
RPE 7
7A
Push Up
3
10 reps
-
7B
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Weighted)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 7
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Landmine Twist
3
10 reps
RPE 7
7A
Push Up
3
10 reps
-
7B
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Weighted)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
3
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Cable)
1
2
12 reps
12 reps
RPE 7
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Landmine Twist
3
10 reps
RPE 7
7A
Push Up
3
10 reps
-
7B
Sit Up
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Weighted)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Landmine Twist
3
10 reps
RPE 7
7A
Push Up
3
1
15 reps
10 reps
-
-
7B
Sit Up
3
1
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
2
1
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Chin-Up (Weighted)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Face Pull
1
1
1
15 reps
15 reps
15 reps
RPE 6.5
RPE 7
RPE 7.5
4
Lateral Raise (Cable)
1
2
15 reps
15 reps
RPE 7
RPE 8
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Landmine Twist
3
10 reps
RPE 7
7A
Push Up
3
1
15 reps
10 reps
-
-
7B
Sit Up
3
1
20 reps
15 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
8 reps
8 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 9
2
Chin-Up (Weighted)
1
1
1
1
1
10 reps
8 reps
6 reps
6 reps
6 reps
RPE 7
RPE 8
RPE 8
RPE 9
RPE 9.5
3
Face Pull
2
1
12 reps
12 reps
RPE 7
RPE 8
4
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 8
RPE 9
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
6
Landmine Twist
3
10 reps
RPE 8
7A
Push Up
5
15 reps
-
7B
Sit Up
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 7
RPE 8
2
Chin-Up (Weighted)
3
1
10 reps
10 reps
RPE 7
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Walking Lunge (Dumbbell)
3
10 reps
RPE 7
6
Landmine Twist
3
10 reps
RPE 8
7A
Push Up
4
15 reps
-
7B
Sit Up
4
20 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@6
@6.5
@7
@7.5
2
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6.5
@7
@7.5
@8
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
13 Reps
12 Reps
@7
@7.5
@8
4
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Step-Up (Weighted)
3 Sets
10 Reps
@7
7
Half Kneeling Arnold Press (Dumbbell)
2 Sets
1 mins
@6.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
@7.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
@7.5
3
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@6.5
@7
@7.5
4
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@7
@7.5
@8
5
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
@7
@7.5
@7.5
6
Cable Crossover
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
@6.5
@7
@7
7
Pallof Press
3 Sets
12 Reps
@7
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Chin-Up (Weighted)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
3
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@6.5
@7
@7.5
4
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
14 Reps
12 Reps
@6.5
@7
@7.5
5
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@7
6
Landmine Twist
3 Sets
10 Reps
@7
7A
Push Up
3 Sets
10 Reps
-
7B
Sit Up
3 Sets
15 Reps
-