Program Description
Unlock your strength potential with the "Basics Twice A Week" program, designed for those looking to build a solid foundation in just 16 weeks. Committing to five days a week, you'll engage in a balanced mix of strength training and functional movements that cater to all fitness levels. This program emphasizes proper technique and progressive overload, ensuring you gain confidence and results without feeling overwhelmed. Get ready to transform your workouts and elevate your fitness journey!
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentGarage Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedFeb 06, 2026 04:20
- Last EditedFeb 06, 2026 04:21
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.6%
Biceps
10.6%
Upper Back
10.4%
Abs
9%
Hamstrings
8.8%
Quadriceps
8.1%
Glutes
8.1%
Lats
8.1%
Chest
7.3%
Front Delts
7.3%
Forearms
3.9%
Adductors
2%
Cardio
2%
Lower Back
2%
Middle Delts
1.6%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
40 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Bench Press (Barbell)
4
5-8 reps
RPE 8
3
Bent Over Row (Barbell)
4
6-10 reps
RPE 8
4A
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
RPE 8
4B
Bicep Curl (Barbell)
4
8-12 reps
RPE 8
5A
Sit Up
2
AMRAP
RPE 10
5B
Single Arm Farmer Carry
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-10 reps
RPE 8
2
Standing Shoulder Press (Barbell)
4
5-8 reps
RPE 8
3
Lat Pulldown (Neutral Grip)
4
6-10 reps
RPE 8
4A
Bench Press (Close Grip)
4
8-12 reps
RPE 8
4B
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 8
5A
Hanging Leg Raise
2
AMRAP
RPE 10
5B
Plank
2
1 mins
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8
@8
@8
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8
@8
@8
3
Bent Over Row (Barbell)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
Day 2
1
Cardio1 Set
30 mins
-
Day 3
1
Cardio1 Set
30 mins
-
Day 4
1
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
2
Standing Shoulder Press (Barbell)1 Set
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
5-8 Reps
@8
@8
@8
@8
3
Lat Pulldown (Neutral Grip)1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
@8
Day 5
1
Cardio1 Set
30 mins
-