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BoostcampPNG

Minimalist V-Shape

by Andea En Word

Program Description

This program focuses on efficient jumpsets that target major muscle groups while keeping your workouts concise and effective. Expect a balanced mix of strength training and core work, ensuring you build muscle and improve your overall fitness. With a structured approach, you'll stay motivated and see results without the clutter of unnecessary exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 11, 2026 06:34
  • Last Edited
    Jan 13, 2026 06:40
Muscle Engagement
Front
Back
MuscleSet
Biceps
18.9%
Middle Delts
11.3%
Calves
11.3%
Upper Back
9.4%
Front Delts
9.4%
Lats
7.5%
Rear Delts
7.5%
Forearms
7.5%
Triceps
7.5%
Abs
5.7%
Chest
3.8%
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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
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
1
1
8 reps
8 reps
RPE 9
RPE 10
2A
Lateral Raise (Cable)
2
10 reps
RPE 10
2B
RDL to Pulley
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
12 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Overhead Press (Dumbbell)
1
1
8 reps
8 reps
RPE 9
RPE 10
1B
Preacher Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2A
Lying Tricep Extension (Barbell)
1
1
12 reps
12 reps
RPE 9
RPE 10
2B
Single Leg Calf Raise (Weighted)
1
1
15 reps
15 reps
RPE 9
RPE 10
3A
Incline Hammer Curl (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 10
3B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
4A
Rear Delt Fly (Machine)
2
10 reps
RPE 9
4B
Chest Fly (Machine)
2
10 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
RDL to Pulley
1
1
10 reps
10 reps
RPE 9
RPE 10
1B
Lateral Raise (Cable)
2
10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Calf Raise (Machine)
2
10 reps
RPE 10
4A
Incline Hammer Curl (Dumbbell)
2
10 reps
RPE 10
4B
30° Crossbody DB Lying Lateral Raise
2
12 reps
RPE 10
5
Leg Raise (Captain's Chair)
1
12 reps
RPE 10
Week 1
1 / 13 Weeks
Day 1
1
Pull-Up (Neutral Grip, Weighted)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
2A
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2B
RDL to Pulley
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Calf Raise (Machine)
2 Sets
12 Reps
@10
4A
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
4B
30° Crossbody DB Lying Lateral Raise
2 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
1 Set
12 Reps
@10
Day 2
1A
Seated Overhead Press (Dumbbell)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
1B
Preacher Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2A
Lying Tricep Extension (Barbell)
1 Set
1 Set
12 Reps
12 Reps
@9
@10
2B
Single Leg Calf Raise (Weighted)
1 Set
1 Set
15 Reps
15 Reps
@9
@10
3A
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@10
3B
30° Crossbody DB Lying Lateral Raise
2 Sets
12 Reps
@10
4A
Rear Delt Fly (Machine)
2 Sets
10 Reps
@9
4B
Chest Fly (Machine)
2 Sets
10 Reps
@10
5
Leg Raise (Captain's Chair)
1 Set
12 Reps
@10
Day 3
1A
RDL to Pulley
1 Set
1 Set
10 Reps
10 Reps
@9
@10
1B
Lateral Raise (Cable)
2 Sets
10 Reps
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Calf Raise (Machine)
2 Sets
10 Reps
@10
4A
Incline Hammer Curl (Dumbbell)
2 Sets
10 Reps
@10
4B
30° Crossbody DB Lying Lateral Raise
2 Sets
12 Reps
@10
5
Leg Raise (Captain's Chair)
1 Set
12 Reps
@10