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BoostcampPNG

Working Dad

by Frank F.
1 athletes joined

Program Description

A simple and concise training program that is easy to track and progressively over load. Don’t think… work to failure… repeat.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 03, 2026 01:02
  • Last Edited
    Feb 05, 2026 12:52
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Chest
9.6%
Front Delts
9.6%
Biceps
8.2%
Quadriceps
8.2%
Hamstrings
8.2%
Upper Back
6.8%
Abs
6.8%
Middle Delts
5.5%
Lats
5.5%
Glutes
5.5%
Rear Delts
4.1%
Forearms
2.7%
Calves
2.7%
Adductors
2.7%
Abductors
1.4%
Lower Back
1.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
6-8 reps
RPE 10
2
Pec Deck (Machine)
2
6-8 reps
RPE 10
3
Shoulder Press (Machine)
2
6-8 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
6-8 reps
RPE 10
5
Rear Delt Fly (Machine)
2
6-8 reps
RPE 10
6
Lat Pulldown (Neutral Grip)
2
6-8 reps
RPE 10
7
Seated Row (Machine)
2
6-8 reps
RPE 10
8
JM Press
2
6-8 reps
RPE 10
9
Preacher Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Leg Curl
2
6-8 reps
RPE 10
4
Calf Raise (Leg Press)
2
6-8 reps
RPE 10
5
Hip Adductor (Machine)
2
6-8 reps
RPE 10
6
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
7
Cable Crunch
2
6-8 reps
RPE 10
8
Oblique Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
JM Press
2
6-8 reps
RPE 10
2
Dips Between Chairs
2
6-8 reps
RPE 10
3
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
4
Incline Hammer Curl (Dumbbell)
2
6-8 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@10
6
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@10
7
Seated Row (Machine)
2 Sets
6-8 Reps
@10
8
JM Press
2 Sets
6-8 Reps
@10
9
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@10
Day 3
No exercises added to this day
Day 2
1
Leg Press
2 Sets
6-8 Reps
@10
2
Leg Extension
2 Sets
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
6
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
7
Cable Crunch
2 Sets
6-8 Reps
@10
8
Oblique Crunch
2 Sets
6-8 Reps
@10
Day 4
1
Incline Chest Press (Machine)
2 Sets
6-8 Reps
@10
2
Pec Deck (Machine)
2 Sets
6-8 Reps
@10
3
Shoulder Press (Machine)
2 Sets
6-8 Reps
@10
4
Lateral Raise (Dumbbell)
2 Sets
6-8 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
6-8 Reps
@10
6
Lat Pulldown (Neutral Grip)
2 Sets
6-8 Reps
@10
7
Seated Row (Machine)
2 Sets
6-8 Reps
@10
8
JM Press
2 Sets
6-8 Reps
@10
9
Preacher Curl (Dumbbell)
2 Sets
6-8 Reps
@10
Day 5
1
Leg Press
2 Sets
6-8 Reps
@10
2
Leg Extension
2 Sets
6-8 Reps
@10
3
Leg Curl
2 Sets
6-8 Reps
@10
4
Calf Raise (Leg Press)
2 Sets
6-8 Reps
@10
5
Hip Adductor (Machine)
2 Sets
6-8 Reps
@10
6
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
7
Cable Crunch
2 Sets
6-8 Reps
@10
8
Oblique Crunch
2 Sets
6-8 Reps
@10
Day 6
1
JM Press
2 Sets
6-8 Reps
@10
2
Dips Between Chairs
2 Sets
6-8 Reps
@10
3
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
4
Incline Hammer Curl (Dumbbell)
2 Sets
6-8 Reps
@10