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Be less fat program

by Michael C.
1 athletes joined

Program Description

To be less fat

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 10, 2024 03:18
  • Last Edited
    Jun 18, 2025 11:35

Summary

Embark on a transformative 12-week journey with the Be Less Fat Program, designed to help you shed excess weight and build lean muscle. Committing to just four days a week, you'll engage in a balanced mix of strength training exercises targeting all major muscle groups, including the chest, back, and arms. Each session is crafted to challenge your limits and boost your metabolism, ensuring you stay motivated and on track. Get ready to redefine your physique and embrace a healthier lifestyle!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
2
Seated Shoulder Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
3
Dip (Assisted)
2
1
10 reps
8 reps
RPE 6
RPE 7
4
Push Up
3
10 reps
RPE 7
5
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 6
RPE 7
6
Lateral Raise (Dumbbell)
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
3
Lunge (Dumbbell)
3
8 reps
RPE 7
4
Leg Press (45 Degrees)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
7
Standing Calf Raise
3
20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Bent Over Row (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Bicep Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Face Pull
3
10 reps
RPE 6
5
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
6
Hammer Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
2
Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
3
Seated Hamstring Curl
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
4
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 7
5
Standing Calf Raise
3
20 reps
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
2
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
3
Dip (Assisted)
2 Sets
1 Set
10 Reps
8 Reps
@6
@7
4
Push Up
3 Sets
10 Reps
@7
5
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@6
@7
6
Lateral Raise (Dumbbell)
3 Sets
8 Reps
@6
Day 3
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Face Pull
3 Sets
10 Reps
@6
5
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
3
Lunge (Dumbbell)
3 Sets
8 Reps
@7
4
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
7
Standing Calf Raise
3 Sets
20 Reps
@6
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
2
Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
3
Seated Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@7
5
Standing Calf Raise
3 Sets
20 Reps
@6