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Lean and Burn

by Bruno Forte
3 athletes joined

Program Description

The training program I made is to achieve a balanced development of strength, muscle mass (hypertrophy), and fat loss through a structured split routine. Overall, the program is designed to build a strong, lean, and athletic body while enhancing performance and aesthetic goals.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 08, 2025 05:27
  • Last Edited
    Jun 18, 2025 08:24

Summary

Transform your physique with the Lean and Burn program, a comprehensive 16-week journey designed for those ready to shed excess weight while building lean muscle. Comprising three intense sessions per week, this program targets major muscle groups with a focus on compound movements and isolation exercises, including barbell and dumbbell lifts. With a balanced approach to strength training, you'll enhance your endurance and sculpt your body effectively. Get ready to push your limits and achieve your fitness goals!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Cable)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Alternating Dumbbell Curl
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Chest Fly (Machine)
1
2
12 reps
10 reps
-
-
5
Preacher Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Concentration Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Cable)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Alternating Dumbbell Curl
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Chest Fly (Machine)
1
2
12 reps
10 reps
-
-
5
Preacher Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Concentration Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Cable)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Alternating Dumbbell Curl
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Chest Fly (Machine)
1
2
12 reps
10 reps
-
-
5
Preacher Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Concentration Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Cable)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Alternating Dumbbell Curl
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Chest Fly (Machine)
1
2
12 reps
10 reps
-
-
5
Preacher Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Concentration Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Cable)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Alternating Dumbbell Curl
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Chest Fly (Machine)
1
2
12 reps
10 reps
-
-
5
Preacher Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Concentration Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Cable)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Alternating Dumbbell Curl
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Chest Fly (Machine)
1
2
12 reps
10 reps
-
-
5
Preacher Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Concentration Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Cable)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Alternating Dumbbell Curl
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Chest Fly (Machine)
1
2
12 reps
10 reps
-
-
5
Preacher Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Concentration Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Dumbbell)
1
2
12 reps
10 reps
-
-
3
Chest Fly (Cable)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1
2
12 reps
10 reps
-
-
5
Bicep Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Alternating Dumbbell Curl
1
1
1
1
15 reps
12 reps
10 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Bench Press (Barbell)
1
2
12 reps
10 reps
-
-
3
Incline Chest Fly (Dumbbell)
1
2
1
12 reps
10 reps
15 reps
-
-
-
4
Chest Fly (Machine)
1
2
12 reps
10 reps
-
-
5
Preacher Curl (EZ Bar)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
6
Concentration Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
7
Hammer Curl
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2A
Lat Pulldown (Close Grip)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Barbell Row
1
3
12 reps
10 reps
-
-
4
Dip (Bodyweight)
4
8 reps
-
5
Single Arm Pushdown
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2A
Lat Pulldown (Close Grip)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Barbell Row
1
3
12 reps
10 reps
-
-
4
Dip (Bodyweight)
4
8 reps
-
5
Single Arm Pushdown
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2A
Lat Pulldown (Close Grip)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Barbell Row
1
3
12 reps
10 reps
-
-
4
Dip (Bodyweight)
4
8 reps
-
5
Single Arm Pushdown
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2A
Lat Pulldown (Close Grip)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Barbell Row
1
3
12 reps
10 reps
-
-
4
Dip (Bodyweight)
4
8 reps
-
5
Single Arm Pushdown
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2A
Lat Pulldown (Close Grip)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Barbell Row
1
3
12 reps
10 reps
-
-
4
Dip (Bodyweight)
4
8 reps
-
5
Single Arm Pushdown
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2A
Lat Pulldown (Close Grip)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Barbell Row
1
3
12 reps
10 reps
-
-
4
Dip (Bodyweight)
4
8 reps
-
5
Single Arm Pushdown
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2A
Lat Pulldown (Close Grip)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Barbell Row
1
3
12 reps
10 reps
-
-
4
Dip (Bodyweight)
4
8 reps
-
5
Single Arm Pushdown
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2A
Lat Pulldown (Close Grip)
1
2
1
12 reps
10 reps
8 reps
-
-
-
2B
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Barbell Row
1
3
12 reps
10 reps
-
-
4
Dip (Bodyweight)
4
8 reps
-
5
Single Arm Pushdown
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
2
1
12 reps
10 reps
8 reps
-
-
-
2
Seated Row (Cable)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3
Single Arm Row (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
4
Deadlift (Barbell)
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Tricep Pushdown (Cable)
1
1
2
15 reps
12 reps
10 reps
-
-
-
6
Skull Crusher (Barbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
7
Overhead Tricep Extension (Dumbbell)
1
1
2
15 reps
12 reps
10 reps
-
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Romanian Deadlift (Barbell)
2
2
15 reps
12 reps
-
-
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Leg Press
2
1
1
15 reps
12 reps
12 reps
-
-
RPE 10
5
Hack Squat
2
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Romanian Deadlift (Barbell)
2
2
15 reps
12 reps
-
-
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Leg Press
2
1
1
15 reps
12 reps
12 reps
-
-
RPE 10
5
Hack Squat
2
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Romanian Deadlift (Barbell)
2
2
15 reps
12 reps
-
-
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Leg Press
2
1
1
15 reps
12 reps
12 reps
-
-
RPE 10
5
Hack Squat
2
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Romanian Deadlift (Barbell)
2
2
15 reps
12 reps
-
-
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Leg Press
2
1
1
15 reps
12 reps
12 reps
-
-
RPE 10
5
Hack Squat
2
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Romanian Deadlift (Barbell)
2
2
15 reps
12 reps
-
-
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Leg Press
2
1
1
15 reps
12 reps
12 reps
-
-
RPE 10
5
Hack Squat
2
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Romanian Deadlift (Barbell)
2
2
15 reps
12 reps
-
-
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Leg Press
2
1
1
15 reps
12 reps
12 reps
-
-
RPE 10
5
Hack Squat
2
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Romanian Deadlift (Barbell)
2
2
15 reps
12 reps
-
-
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Leg Press
2
1
1
15 reps
12 reps
12 reps
-
-
RPE 10
5
Hack Squat
2
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
2
Military Press (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Squat (Barbell)
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
-
5
Romanian Deadlift (Barbell)
2
2
15 reps
12 reps
-
-
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Raise
4
12 reps
-
2
Seated Shoulder Press (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
-
-
-
3
Lateral Raise (Dumbbell)
4
12 reps
-
4
Leg Press
2
1
1
15 reps
12 reps
12 reps
-
-
RPE 10
5
Hack Squat
2
1
1
15 reps
12 reps
10 reps
-
-
RPE 10
6
Leg Curl
4
12 reps
-
7
Leg Extension
1
1
1
1
15 reps
12 reps
10 reps
8 reps
-
-
-
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
3
Chest Fly (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
15 Reps
-
-
-
4
Incline Chest Fly (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
5
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
6
Alternating Dumbbell Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
@10
7
Hammer Curl
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
@10
Day 2
1
Lat Pulldown
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2A
Lat Pulldown (Close Grip)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
2B
Seated Row (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Barbell Row
1 Set
3 Sets
12 Reps
10 Reps
-
-
4
Dip (Bodyweight)
4 Sets
8 Reps
-
5
Single Arm Pushdown
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
6
Skull Crusher (Barbell)
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
-
-
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
3
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
4
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
-
5
Romanian Deadlift (Barbell)
2 Sets
2 Sets
15 Reps
12 Reps
-
-
6
Leg Curl
4 Sets
12 Reps
-
7
Leg Extension
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
8 Reps
-
-
-
@10