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Levi’s Fitness 🇺🇸

by Levi W.
2 athletes joined

Program Description

Build strength while looking great on the beach

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2025 05:57
  • Last Edited
    Jun 18, 2025 09:00

Summary

Transform your physique with Levi's Fitness, a comprehensive 12-week program designed for those ready to push their limits. With six days of targeted workouts each week, you'll engage in a variety of exercises, from the Incline Bench Press to Pull-Ups, ensuring a balanced approach to strength and muscle development. This program is perfect for anyone looking to build strength, enhance endurance, and sculpt their body using a full gym setup. Get ready to unleash your potential and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Biceps
11.4%
Upper Back
10.5%
Hamstrings
9%
Lats
8.7%
Quadriceps
7.9%
Chest
7.8%
Front Delts
7.2%
Glutes
7.1%
Middle Delts
4.9%
Abs
4.3%
Lower Back
3.4%
Calves
2.6%
Forearms
1.8%
Rear Delts
1.7%
Abductors
0.4%
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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 Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
2
Overhead Press (Barbell)
2
2
10 reps
8 reps
RPE 7.5
RPE 8.5
3
Lateral Raise (Cable)
3
18 reps
RPE 6
4
Tricep Rope Push Down (Cable)
3
15 reps
RPE 7
5
Chest Fly (Cable)
3
15 reps
RPE 6.5
6
Dip (Bodyweight)
3
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Bent Over Row (Barbell)
2
2
10 reps
8 reps
RPE 7
RPE 8.5
3
Face Pull
3
1
15 reps
RPE 7
-
4
Bicep Curl (Barbell)
3
10 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 6.5
6
Incline Curl (Dumbbell)
3
12 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
2
8 reps
6 reps
RPE 7.5
RPE 8.5
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Calf Raise (Machine)
3
18 reps
RPE 7
4
Leg Extension
3
20 reps
RPE 6.5
5
Leg Curl
3
20 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6 reps
RPE 7
2
Pull-Up (Bodyweight)
4
8 reps
RPE 7.5
3
Seated Row (Cable)
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
5
Close Grip Bench Press (Smith Machine)
3
8 reps
RPE 7.5
6
Single Arm Iso Row
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7
3
Leg Curl
4
12 reps
RPE 7.5
4
Standing Calf Raise
3
20 reps
RPE 7.5
5
Hack Squat
3
15 reps
RPE 8
6
Hip Thrust (Machine)
3
1
15 reps
RPE 7.5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Bicep Curl (EZ Bar)
5
10 reps
RPE 7
2
Skull Crusher (Barbell)
3
10 reps
RPE 7
3
Hammer Curl
3
12 reps
RPE 7
4
Seated Dip (Machine)
3
12 reps
RPE 7
5
Hanging Leg Raise
3
12 reps
RPE 6.5
6
Bicep Curl (Cable)
3
15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
3
15 reps
RPE 7
8
Oblique Crunch
3
12 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
8 Reps
@7.5
@8.5
2
Overhead Press (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@7.5
@8.5
3
Lateral Raise (Cable)
3 Sets
18 Reps
@6
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@7
5
Chest Fly (Cable)
3 Sets
15 Reps
@6.5
6
Dip (Bodyweight)
3 Sets
12 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
2 Sets
2 Sets
8 Reps
6 Reps
@7.5
@8.5
2
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
8 Reps
@7
@8.5
3
Face Pull
3 Sets
1 Set
15 Reps
@7
-
4
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
5
Lat Pulldown
3 Sets
15 Reps
@6.5
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@6.5
Day 3
1
Front Squat (Barbell)
2 Sets
2 Sets
8 Reps
6 Reps
@7.5
@8.5
2
Romanian Deadlift (Barbell)
4 Sets
10 Reps
@7
3
Calf Raise (Machine)
3 Sets
18 Reps
@7
4
Leg Extension
3 Sets
20 Reps
@6.5
5
Leg Curl
3 Sets
20 Reps
@6.5
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6 Reps
@7
2
Pull-Up (Bodyweight)
4 Sets
8 Reps
@7.5
3
Seated Row (Cable)
4 Sets
8 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
5
Close Grip Bench Press (Smith Machine)
3 Sets
8 Reps
@7.5
6
Single Arm Iso Row
3 Sets
12 Reps
@7.5
Day 5
1
Leg Press
4 Sets
15 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7
3
Leg Curl
4 Sets
12 Reps
@7.5
4
Standing Calf Raise
3 Sets
20 Reps
@7.5
5
Hack Squat
3 Sets
15 Reps
@8
6
Hip Thrust (Machine)
3 Sets
1 Set
15 Reps
@7.5
-
Day 6
1A
Bicep Curl (EZ Bar)
5 Sets
10 Reps
@7
2
Skull Crusher (Barbell)
3 Sets
10 Reps
@7
3
Hammer Curl
3 Sets
12 Reps
@7
4
Seated Dip (Machine)
3 Sets
12 Reps
@7
5
Hanging Leg Raise
3 Sets
12 Reps
@6.5
6
Bicep Curl (Cable)
3 Sets
15 Reps
@7
7
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@7
8
Oblique Crunch
3 Sets
12 Reps
@8