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BoostcampPNG

At home lift

by Chad W.

Program Description

This is an intermediate program designed to fit into a day to day schedule. The exercises are super sets to save time in a very busy life. Designed to be used with little equipment, usually found in a home gym.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Dumbbell Only
  • Program Length
    14 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jan 01, 2026 02:52
  • Last Edited
    Jan 01, 2026 03:57
Muscle Engagement
Front
Back
MuscleSet
Abs
14.9%
Triceps
11.6%
Biceps
11.2%
Front Delts
10.4%
Middle Delts
9.2%
Upper Back
8.1%
Chest
6.1%
Lats
5.6%
Quadriceps
5.4%
Forearms
5.4%
Hamstrings
3.8%
Glutes
3.3%
Rear Delts
2%
Calves
1.5%
Lower Back
0.8%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 9.5-10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Single-Leg Leg Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Leg Extension
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 9.5-10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Single-Leg Leg Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Leg Extension
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 9.5-10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Single-Leg Leg Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Leg Extension
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 9.5-10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Single-Leg Leg Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Leg Extension
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 9.5-10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Single-Leg Leg Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Leg Extension
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 9.5-10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Single-Leg Leg Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Leg Extension
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Dumbbell)
3
8-15 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2
Leg Extension
3
8-12 reps
RPE 9.5-10
3A
Romanian Deadlift (Dumbbell)
3
8-15 reps
RPE 10
3B
Hanging Toes To Bar
3
8-15 reps
RPE 10
4A
Single-Leg Leg Curl
3
8-15 reps
RPE 10
4B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Walking Lunge (Dumbbell)
3
8-15 reps
RPE 10
1B
Side Bend (Dumbbell)
3
15-20 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
3
8-15 reps
RPE 10
3A
Leg Extension
3
8-15 reps
RPE 10
3B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
4A
Goblet Squat
3
8-15 reps
RPE 10
4B
Hanging Leg Raise
3
8-15 reps
RPE 10
5
Standing Calf Raise
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
3
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Chest Fly (Machine)
3
8-15 reps
RPE 10
6
Single Arm Pushdown
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
8-15 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Upright Row (Cable)
3
8-15 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
4A
Cable Crunch
3
8-15 reps
RPE 10
4B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Face Pull
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Seated Row (Cable)
3
8-15 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Side Crunch (Cable)
3
8-15 reps
RPE 10
5B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
8-15 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Upright Row (Cable)
3
8-15 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
4A
Cable Crunch
3
8-15 reps
RPE 10
4B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Face Pull
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Seated Row (Cable)
3
8-15 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Side Crunch (Cable)
3
8-15 reps
RPE 10
5B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
8-15 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Upright Row (Cable)
3
8-15 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
4A
Cable Crunch
3
8-15 reps
RPE 10
4B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Face Pull
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Seated Row (Cable)
3
8-15 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Side Crunch (Cable)
3
8-15 reps
RPE 10
5B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
8-15 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Upright Row (Cable)
3
8-15 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
4A
Cable Crunch
3
8-15 reps
RPE 10
4B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Face Pull
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Seated Row (Cable)
3
8-15 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Side Crunch (Cable)
3
8-15 reps
RPE 10
5B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
8-15 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Upright Row (Cable)
3
8-15 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
4A
Cable Crunch
3
8-15 reps
RPE 10
4B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Face Pull
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Seated Row (Cable)
3
8-15 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Side Crunch (Cable)
3
8-15 reps
RPE 10
5B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
8-15 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Upright Row (Cable)
3
8-15 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
4A
Cable Crunch
3
8-15 reps
RPE 10
4B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Face Pull
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Seated Row (Cable)
3
8-15 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Side Crunch (Cable)
3
8-15 reps
RPE 10
5B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (Dumbbell)
3
12-20 reps
RPE 10
1B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
2A
Lat Pulldown
3
8-15 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Upright Row (Cable)
3
8-15 reps
RPE 10
3B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
4A
Cable Crunch
3
8-15 reps
RPE 10
4B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5
Seated Row (Cable)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 10
2A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
2B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
3A
Face Pull
3
8-15 reps
RPE 10
3B
Hanging Leg Raise
3
8-15 reps
RPE 10
4A
Seated Row (Cable)
3
8-15 reps
RPE 10
4B
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
5A
Side Crunch (Cable)
3
8-15 reps
RPE 10
5B
Preacher Curl (Machine)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-15 reps
RPE 10
5
Shoulder Press (Machine)
3
8-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-15 reps
RPE 10
5
Shoulder Press (Machine)
3
8-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-15 reps
RPE 10
5
Shoulder Press (Machine)
3
8-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-15 reps
RPE 10
5
Shoulder Press (Machine)
3
8-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-15 reps
RPE 10
5
Shoulder Press (Machine)
3
8-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-15 reps
RPE 10
5
Shoulder Press (Machine)
3
8-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Seated Overhead Press (Dumbbell)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Chest Fly (Machine)
3
8-15 reps
RPE 10
5
Shoulder Press (Machine)
3
8-15 reps
RPE 10
6
V-Handle Tricep Pushdown (Cable)
3
8-15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-15 reps
RPE 10
2
Shoulder Press (Machine)
3
8-15 reps
RPE 10
3
Single Arm Pushdown
3
8-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 10
5
Pec Fly (Dumbbell)
3
8-15 reps
RPE 10
6
Tricep Rope Push Down (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Seated Row (Cable)
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Side Crunch (Cable)
3
8-15 reps
RPE 10
4B
Shoulder Press (Machine)
3
8-15 reps
RPE 10
5A
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
5B
Upright Row (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Seated Row (Cable)
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Side Crunch (Cable)
3
8-15 reps
RPE 10
4B
Shoulder Press (Machine)
3
8-15 reps
RPE 10
5A
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
5B
Upright Row (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Seated Row (Cable)
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Side Crunch (Cable)
3
8-15 reps
RPE 10
4B
Shoulder Press (Machine)
3
8-15 reps
RPE 10
5A
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
5B
Upright Row (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Seated Row (Cable)
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Side Crunch (Cable)
3
8-15 reps
RPE 10
4B
Shoulder Press (Machine)
3
8-15 reps
RPE 10
5A
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
5B
Upright Row (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Seated Row (Cable)
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Side Crunch (Cable)
3
8-15 reps
RPE 10
4B
Shoulder Press (Machine)
3
8-15 reps
RPE 10
5A
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
5B
Upright Row (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Seated Row (Cable)
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Side Crunch (Cable)
3
8-15 reps
RPE 10
4B
Shoulder Press (Machine)
3
8-15 reps
RPE 10
5A
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
5B
Upright Row (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Seated Row (Cable)
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Side Crunch (Cable)
3
8-15 reps
RPE 10
4B
Shoulder Press (Machine)
3
8-15 reps
RPE 10
5A
Preacher Curl (Machine)
3
8-15 reps
RPE 10
5B
Rear Delt Fly (Cable)
3
8-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
8-15 reps
RPE 10
2A
Hammer Curl (Dumbbell)
3
12-20 reps
RPE 10
2B
Hanging Leg Raise
3
8-15 reps
RPE 10
3A
Dumbbell Row
3
8-15 reps
RPE 10
3B
Side Bend (Dumbbell)
3
12-20 reps
RPE 10
4A
Lateral Raise (Cable)
3
8-15 reps
RPE 10
4B
Decline Crunch (Weighted)
3
8-15 reps
RPE 10
5A
Bicep Curl (Cable)
3
8-15 reps
RPE 10
5B
Upright Row (Cable)
3
8-15 reps
RPE 10
Week 1
1 / 14 Weeks
Day 1
1A
Front Squat (Dumbbell)
3 Sets
8-15 Reps
@10
1B
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@10
2
Leg Extension
3 Sets
8-12 Reps
@9.5-10
3A
Romanian Deadlift (Dumbbell)
3 Sets
8-15 Reps
@10
3B
Hanging Toes To Bar
3 Sets
8-15 Reps
@10
4A
Single-Leg Leg Curl
3 Sets
8-15 Reps
@10
4B
Side Bend (Dumbbell)
3 Sets
12-20 Reps
@10
5
Standing Calf Raise
3 Sets
15-20 Reps
@10
Day 3
1A
Bicep Curl (Dumbbell)
3 Sets
12-20 Reps
@10
1B
Decline Crunch (Weighted)
3 Sets
8-15 Reps
@10
2A
Lat Pulldown
3 Sets
8-15 Reps
@10
2B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
3A
Upright Row (Cable)
3 Sets
8-15 Reps
@10
3B
Hammer Curl (Dumbbell)
3 Sets
12-20 Reps
@10
4A
Cable Crunch
3 Sets
8-15 Reps
@10
4B
Preacher Curl (Machine)
3 Sets
8-15 Reps
@10
5
Seated Row (Cable)
3 Sets
8-15 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
8-15 Reps
@10
2
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
@10
3
Single Arm Pushdown
3 Sets
8-15 Reps
@10
4
Chest Fly (Machine)
3 Sets
8-15 Reps
@10
5
Shoulder Press (Machine)
3 Sets
8-15 Reps
@10
6
V-Handle Tricep Pushdown (Cable)
3 Sets
8-15 mins
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
8-15 Reps
@10
2
Tricep Rope Push Down (Cable)
3 Sets
8-15 Reps
@10
3
Seated Overhead Press (Dumbbell)
3 Sets
8-15 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@10
5
Chest Fly (Machine)
3 Sets
8-15 Reps
@10
6
Single Arm Pushdown
3 Sets
8-15 Reps
@10
Day 5
1
Wide Grip Lat Pulldown
1 Set
8-15 Reps
@10
2A
Hammer Curl (Dumbbell)
3 Sets
12-20 Reps
@10
2B
Hanging Leg Raise
3 Sets
8-15 Reps
@10
3A
Seated Row (Cable)
3 Sets
8-15 Reps
@10
3B
Side Bend (Dumbbell)
3 Sets
12-20 Reps
@10
4A
Side Crunch (Cable)
3 Sets
8-15 Reps
@10
4B
Shoulder Press (Machine)
3 Sets
8-15 Reps
@10
5A
Preacher Curl (Machine)
3 Sets
8-15 Reps
@10
5B
Rear Delt Fly (Cable)
3 Sets
8-15 Reps
@10