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Oh No! Anyway Last Week…

by urlocalbaker

Program Description

A four day program that does two push pull days a week. In order to make it complete, legs are included based on their push and pull muscles in each day. Even the load so to speak. This is a program meant for anyone really, as long as you have access to a full gym. Go as light or as heavy as you want, but try and make some progress in reps, weight, or form each week for best results!

Program Overview

  • Level
    Novice, Intermediate, Advanced, Beginner
  • Goal
    Bodybuilding, Powerlifting, Athletics, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 16, 2026 01:54
  • Last Edited
    Feb 19, 2026 06:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Front Delts
8.8%
Upper Back
8.8%
Biceps
8.8%
Chest
7.6%
Lats
7.6%
Quadriceps
7.3%
Hamstrings
7.3%
Glutes
6.1%
Middle Delts
5%
Forearms
3.8%
Rear Delts
3.8%
Abductors
3.7%
Abs
3.7%
Adductors
2.5%
Calves
2.5%
Lower Back
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 9
2
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Calf Raise (Leg Press)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
9
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-12 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Converging Chest Press (Machine)
3
6-10 reps
RPE 9
3
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
4
Dip (Weighted)
3
6-8 reps
RPE 9
5
Chest Fly (Machine)
3
6-10 reps
RPE 9
6
Hip Adductor (Machine)
3
6-10 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
8
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
9
Leg Extension
3
10-12 reps
RPE 9
10
Lateral Raise (Machine)
3
6-10 reps
RPE 9
11
Seated Calf Raise
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
10-12 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
9
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6-8 reps
RPE 9
2
Trap Bar Deadlift
3
6-8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
3
6-10 reps
RPE 9
4
Hip Abductor (Machine)
3
6-10 reps
RPE 9
5
Rear Delt Fly (Machine)
3
6-10 reps
RPE 9
6
Bicep Curl (Machine)
3
6-10 reps
RPE 9
7
Lying Leg Curl
3
10-12 reps
RPE 9
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
9
Abs Crunch (Machine)
3
15-20 reps
RPE 9
10
Pull-Up (Bodyweight)
3
10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@9
2
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
3
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@9
4
Dip (Weighted)
3 Sets
6-8 Reps
@9
5
Chest Fly (Machine)
3 Sets
6-10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
6-10 Reps
@9
7
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@9
8
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@9
9
Lateral Raise (Machine)
3 Sets
6-10 Reps
@9
10
Calf Raise (Leg Press)
3 Sets
6-10 Reps
@9
Day 3
1
Shoulder Press (Machine)
3 Sets
6-8 Reps
@9
2
Converging Chest Press (Machine)
3 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-12 Reps
@9
4
Dip (Weighted)
3 Sets
6-8 Reps
@9
5
Chest Fly (Machine)
3 Sets
6-10 Reps
@9
6
Hip Adductor (Machine)
3 Sets
6-10 Reps
@9
7
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
@9
9
Lateral Raise (Machine)
3 Sets
6-10 Reps
@9
10
Seated Calf Raise
3 Sets
6-10 Reps
@9
Day 4
1
Lat Pulldown
3 Sets
6-8 Reps
@9
2
Lying Leg Curl
3 Sets
10-12 Reps
@9
3
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
@9
4
Hip Abductor (Machine)
3 Sets
6-10 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
6-10 Reps
@9
6
Bicep Curl (Machine)
3 Sets
6-10 Reps
@9
7
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@9
8
Abs Crunch (Machine)
3 Sets
15-20 Reps
@9
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9
Day 2
1
Lat Pulldown
3 Sets
6-8 Reps
@9
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@9
3
Seated Row (Cable)
3 Sets
6-10 Reps
@9
4
Hip Abductor (Machine)
3 Sets
6-10 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
6-10 Reps
@9
6
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@9
7
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@9
8
Abs Crunch (Machine)
3 Sets
15-20 Reps
@9
9
Pull-Up (Bodyweight)
3 Sets
10 Reps
@9