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BoostcampPNG

Free program

by Free B.
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Program Description

To get bigger, look better, feel and become stronger

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    8 weeks
  • Time Per Workout
    30 minutes
  • Created
    Sep 17, 2024 01:29
  • Last Edited
    Jun 18, 2025 12:24

Summary

Unlock your potential with this 8-week free program designed for dedicated lifters. Committing to 6 days a week, you'll tackle a variety of exercises including Dumbbell Incline Bench Presses, Cable Seated Rows, and Barbell Squats, all tailored to build strength and muscle across your entire body. Each workout is structured to progressively challenge you, ensuring you stay motivated and on track. Perfect for those with a garage gym setup, this program will elevate your fitness journey and help you achieve your goals.
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 6.5
RPE 6.5
RPE 6.5
2
Lateral Raise (Dumbbell)
3
12 reps
RPE 7
3
Seated Row (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Pull-Up (Band)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 8.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
2
Overhead Press (Barbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7.5
RPE 7.5
RPE 7.5
3
Overhead Press (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
4
Tricep Rope Push Down (Cable)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
5
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
2
20 reps
20 reps
20 reps
20 reps
20 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Standing Calf Raise
3
20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Push Up
1
1
1
30 reps
25 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
3
Pull-Up (Band)
1
1
1
20 reps
15 reps
12 reps
RPE 9.5
RPE 8
RPE 7.5
4
Dumbbell Row
1
1
1
20 reps
15 reps
12 reps
RPE 7
RPE 7
RPE 7
5
Bench Press (Dumbbell)
1
1
1
20 reps
16 reps
12 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
2
Tricep Rope Push Down (Cable)
1
1
1
16 reps
12 reps
10 reps
RPE 7
RPE 7
RPE 7
3
Hammer Curl
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
4
Bicep Curl (Dumbbell)
1
1
1
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
1
1
20 reps
16 reps
14 reps
12 reps
RPE 7
RPE 7
RPE 8.5
RPE 8.5
2
Standing Calf Raise
1
2
1
30 reps
30 reps
30 reps
RPE 7
RPE 8.5
RPE 9
3
Squat (Barbell)
2
1
20 reps
15 reps
RPE 7
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@6.5
@6.5
@6.5
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@7
3
Seated Row (Cable)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7
@7
4
Pull-Up (Band)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8.5
@9.5
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7.5
@7.5
@7.5
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7.5
@7.5
@7.5
3
Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@8
@8
@8
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@8
@8
@8
5
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@8
@8
@8
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
2 Sets
20 Reps
20 Reps
20 Reps
20 Reps
20 Reps
@6
@7
@7.5
@8
@9
2
Standing Calf Raise
3 Sets
20 Reps
@7
Day 4
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7
@7
2
Push Up
1 Set
1 Set
1 Set
30 Reps
25 Reps
15 Reps
@8
@8.5
@9.5
3
Pull-Up (Band)
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@9.5
@8
@7.5
4
Dumbbell Row
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
@7
@7
@7
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
16 Reps
12 Reps
@8
@8
@8
Day 5
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7
@7
2
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
16 Reps
12 Reps
10 Reps
@7
@7
@7
3
Hammer Curl
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7
@7
4
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
16 Reps
14 Reps
12 Reps
@7
@7
@7
Day 6
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
16 Reps
14 Reps
12 Reps
@7
@7
@8.5
@8.5
2
Standing Calf Raise
1 Set
2 Sets
1 Set
30 Reps
30 Reps
30 Reps
@7
@8.5
@9
3
Squat (Barbell)
2 Sets
1 Set
20 Reps
15 Reps
@7
@7