logo
BoostcampPNG

Plano de Treino

by Rafael S.
5.0
(1 rating)

Program Description

V-Taper + Shelf Muscles

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 09, 2025 06:07
  • Last Edited
    Feb 26, 2026 03:04

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Front Delts
9.9%
Lats
8.7%
Triceps
7.5%
Chest
6.8%
Middle Delts
6.7%
Rear Delts
6%
Hamstrings
5.6%
Biceps
5.4%
Glutes
4.9%
Quadriceps
4.9%
Abs
4.2%
Neck
3.7%
Calves
3.7%
Cardio
3.2%
Lower Back
2.8%
Forearms
2.3%
Adductors
0.7%
Abductors
0.3%
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
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
Treadmill
1
10 mins
-
2A
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 7
-
2B
Pullover (Dumbbell)
3
12-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
AMRAP
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 8
-
2B
Pullover (Dumbbell)
3
12-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
AMRAP
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Incline Bench Press (Barbell)
1
2
12 reps
12 reps
RPE 9
-
2B
Pullover (Dumbbell)
3
12-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
AMRAP
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 7
-
2B
Pullover (Dumbbell)
3
12-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
AMRAP
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 8
-
2B
Pullover (Dumbbell)
3
12-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
AMRAP
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2A
Incline Bench Press (Barbell)
1
2
10 reps
10 reps
RPE 9
-
2B
Pullover (Dumbbell)
3
12-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
AMRAP
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Barbell)
1
2
8 reps
10 reps
RPE 7
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Barbell)
1
2
8 reps
10 reps
RPE 8
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Barbell)
1
2
8 reps
10 reps
RPE 9
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Barbell)
1
2
5 reps
7 reps
RPE 7
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Incline Bench Press (Barbell)
1
2
5 reps
5 reps
RPE 10
-
3
Pull-Up (Weighted)
3
6-8 reps
-
4
Dumbbell Row
3
8-12 reps
-
5
Close Grip Curl (Ez Bar)
3
8-12 reps
-
6
Dip (Weighted)
3
6-8 reps
-
7A
Lateral Raise (Dumbbell)
4
10-15 reps
-
7B
Neck Curl
4
15-20 reps
-
8
Dead Hang
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
RPE 9
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
RPE 9
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
RPE 9
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
RPE 9
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
RPE 9
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Romanian Deadlift (Barbell)
1
2
5-6 reps
6-8 reps
RPE 9
RPE 7
3A
Rear Delt Fly (Dumbbell)
4
15-25 reps
-
3B
Standing Calf Raise
4
10-15 reps
-
4A
Power Shrug
3
10-15 reps
-
4B
Hanging Knee Raise
3
10-15 reps
-
5
Leg Extension
3
8-12 reps
-
6
Hamstring Curl
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Swimming
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
12 reps
RPE 7
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
12 reps
RPE 8
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
12 reps
12 reps
RPE 9
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 7
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
10 reps
10 reps
RPE 8
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 7
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 8
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
8 reps
10 reps
RPE 9
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
5 reps
7 reps
RPE 7
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 8
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1
2
5 reps
5 reps
RPE 10
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6A
Bayesian Curl
3
12-15 reps
-
6B
Overhead Tricep Extension (Cable)
3
AMRAP
-
7A
Lateral Raise (Cable)
4
AMRAP
-
7B
Neck Extension
4
10-15 reps
-
8
Dead Hang
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
4
15-25 reps
-
3B
Seated Calf Raise
4
12-20 reps
-
4
Leg Press
3
6-12 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
-
3A
Rear Delt Fly (Machine)
4
15-25 reps
-
3B
Seated Calf Raise
4
12-20 reps
-
4
Leg Press
3
6-12 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
4
15-25 reps
-
3B
Seated Calf Raise
4
12-20 reps
-
4
Leg Press
3
6-12 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 9
-
3A
Rear Delt Fly (Machine)
4
15-25 reps
-
3B
Seated Calf Raise
4
12-20 reps
-
4
Leg Press
3
6-12 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
4
15-25 reps
-
3B
Seated Calf Raise
4
12-20 reps
-
4
Leg Press
3
6-12 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Rear Delt Fly (Machine)
4
15-25 reps
-
3B
Seated Calf Raise
4
12-20 reps
-
4
Leg Press
3
6-12 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3B
Shrug (Dumbbell)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
4
15-25 reps
-
4B
Seated Calf Raise
4
12-20 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3B
Shrug (Dumbbell)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
4
15-25 reps
-
4B
Seated Calf Raise
4
12-20 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3B
Shrug (Dumbbell)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
4
15-25 reps
-
4B
Seated Calf Raise
4
12-20 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 8
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3B
Shrug (Dumbbell)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
4
15-25 reps
-
4B
Seated Calf Raise
4
12-20 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3B
Shrug (Dumbbell)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
4
15-25 reps
-
4B
Seated Calf Raise
4
12-20 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 10
-
3A
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
3B
Shrug (Dumbbell)
3
10-15 reps
-
4A
Rear Delt Fly (Machine)
4
15-25 reps
-
4B
Seated Calf Raise
4
12-20 reps
-
5A
Hyperextension
3
6-10 reps
-
5B
Hanging Leg Raise
3
8-12 reps
-
6
Elliptical
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
AMRAP
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
1C
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Incline Fly Press (Dumbbell)
2
8-12 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
AMRAP
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
1C
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Incline Fly Press (Dumbbell)
2
8-12 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
AMRAP
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
1C
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Incline Fly Press (Dumbbell)
2
8-12 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
AMRAP
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
1C
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Incline Fly Press (Dumbbell)
2
8-12 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Wide Grip Pull-Up
1
AMRAP
-
1B
Pull-Up (Bodyweight)
1
AMRAP
-
1C
Pull-Up (Neutral Grip, Bodyweight)
1
AMRAP
-
2
Chest Press (Machine)
2
8-12 reps
-
3
Incline Fly Press (Dumbbell)
2
8-12 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
4-6 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
4-6 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
4-6 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
4-6 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
4-6 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
4-6 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
4
4-6 reps
-
2
Lat Pulldown (Single Arm)
3
8-12 reps
-
3
Dip (Weighted)
3
6-8 reps
-
4
Lu Raise
2
12-15 reps
-
5
Preacher Hammer Curl
3
12-15 reps
-
6
Wrist Curls
3
15-20 reps
-
7
Cycling
1
30-45 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Treadmill
1 Set
10 mins
-
2A
Incline Bench Press (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
-
2B
Pullover (Dumbbell)
3 Sets
12-15 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
-
4
Dumbbell Row
3 Sets
8-12 Reps
-
5
Close Grip Curl (Ez Bar)
3 Sets
8-12 Reps
-
6
Dip (Weighted)
3 Sets
AMRAP
-
7A
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-
7B
Neck Curl
4 Sets
15-20 Reps
-
8
Dead Hang
1 Set
-
Day 2
1
Treadmill
1 Set
5 mins
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@7
3A
Rear Delt Fly (Dumbbell)
4 Sets
15-25 Reps
-
3B
Standing Calf Raise
4 Sets
10-15 Reps
-
4A
Power Shrug
3 Sets
10-15 Reps
-
4B
Hanging Knee Raise
3 Sets
10-15 Reps
-
5
Leg Extension
3 Sets
8-12 Reps
-
6
Hamstring Curl
3 Sets
8-12 Reps
-
7
Cardio (Zone 2)
1 Set
15 mins
-
Day 3
1
Swimming
1 Set
30-45 mins
-
Day 4
1
Treadmill
1 Set
10 mins
-
2
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@7
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Lat Pulldown (Neutral Grip)
3 Sets
8-12 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
6A
Bayesian Curl
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-
6B
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7A
Lateral Raise (Cable)
4 Sets
AMRAP
-
7B
Neck Extension
4 Sets
10-15 Reps
-
8
Dead Hang
1 Set
-
Day 5
1
Treadmill
1 Set
5 mins
-
2
Squat (Barbell)
1 Set
2 Sets
9 Reps
9 Reps
@7
-
3A
Rear Delt Fly (Machine)
4 Sets
15-25 Reps
-
3B
Seated Calf Raise
4 Sets
12-20 Reps
-
4
Leg Press
3 Sets
6-12 Reps
-
5A
Hyperextension
3 Sets
6-10 Reps
-
5B
Hanging Leg Raise
3 Sets
8-12 Reps
-
6
Elliptical
1 Set
15 mins
-
Day 6
1A
Wide Grip Pull-Up
1 Set
AMRAP
-
1B
Pull-Up (Bodyweight)
1 Set
AMRAP
-
1C
Pull-Up (Neutral Grip, Bodyweight)
1 Set
AMRAP
-
2
Chest Press (Machine)
2 Sets
8-12 Reps
-
3
Incline Fly Press (Dumbbell)
2 Sets
8-12 Reps
-
4
Lu Raise
2 Sets
12-15 Reps
-
5
Preacher Hammer Curl
3 Sets
12-15 Reps
-
6
Wrist Curls
3 Sets
15-20 Reps
-
7
Cycling
1 Set
30-45 mins
-