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BoostcampPNG

Raider (Personal Adjustment)

by Rafael S.

Program Description

Getting bigger and stronger, with an healthy heart. Cardio with low intensity promotes recovery, and it's an excuse to do some mobility work whilst at the gym, to keep joints happy, and have better form in the main lifts. I'm doing swimming on day 3, and stationary bike on day 6.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 09, 2025 06:07
  • Last Edited
    Dec 10, 2025 01:22
Muscle Engagement
Front
Back
MuscleSet
Front Delts
10.1%
Triceps
8.5%
Lats
7.9%
Upper Back
7.9%
Glutes
7.9%
Hamstrings
7.9%
Chest
7.1%
Abs
6.6%
Quadriceps
6.3%
Middle Delts
5.3%
Biceps
4.8%
Rear Delts
4.8%
Lower Back
4%
Neck
3.2%
Calves
3.2%
Cardio
2.1%
Forearms
0.8%
Adductors
0.8%
Abductors
0.8%
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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
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2A
Bench Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
2B
Pullover (Dumbbell)
3
10-15 reps
-
3
Pull-Up (Bodyweight)
3
5-10 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5A
Close Grip Curl (Ez Bar)
3
8-12 reps
-
5B
V-Handle Tricep Pushdown (Cable)
3
AMRAP
-
6A
Lateral Raise (Dumbbell)
3
10-15 reps
-
6B
Neck Curl
3
15-20 reps
-
7
Push Up
2
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 7
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 8
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
9 reps
9 reps
RPE 9
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 6
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 7
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
7 reps
7 reps
RPE 9
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
3
5 reps
RPE 6
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
5 reps
9 reps
RPE 7
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
5 reps
9 reps
RPE 8
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Deadlift (Barbell)
1
2
5 reps
5 reps
RPE 10
-
3A
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
3B
Hanging Knee Raise
3
10-15 reps
-
4A
Hyperextension
3
10-15 reps
-
4B
Standing Calf Raise
3
20-25 reps
-
5
Hamstring Curl
3
8-12 reps
-
6
Leg Extension
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 7
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 8
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
12 reps
12 reps
RPE 9
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 7
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 8
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
10 reps
10 reps
RPE 9
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 7
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 8
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
8 reps
10 reps
RPE 9
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
5 reps
7 reps
RPE 7
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 8
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Overhead Press (Barbell)
1
3
5 reps
5 reps
RPE 10
-
3
Lat Pulldown (Neutral Grip)
3
8-12 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5A
Pinwheel Curl
3
8-12 reps
-
5B
Dip (Weighted)
3
AMRAP
-
6
Lateral Raise (Cable)
3
AMRAP
-
7A
Incline Fly Press (Dumbbell)
3
8-12 reps
-
7B
Neck Extension
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
9 reps
9 reps
RPE 8
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
9 reps
9 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 9
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 8
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
7 reps
7 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 9
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
9 reps
RPE 8
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
1
2
5 reps
5 reps
RPE 7
-
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
15 Incline Mill (Walk)
1
5 mins
-
2
Squat (Barbell)
3
5 reps
RPE 10
3A
Rear Delt Fly (Machine)
3
10-15 reps
-
3B
Calf Raise (Machine)
3
20-25 reps
-
4
Leg Press
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-10 reps
-
6
Hanging Leg Raise
3
8-12 reps
-
7
Cardio (Zone 2)
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 2)
1
30-45 mins
-
Week 1
1 / 12 Weeks
Day 1
1
15 Incline Mill (Walk)
1 Set
5 mins
-
2A
Bench Press (Barbell)
1 Set
3 Sets
12 Reps
12 Reps
@7
-
2B
Pullover (Dumbbell)
3 Sets
10-15 Reps
-
3
Pull-Up (Bodyweight)
3 Sets
5-10 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5A
Close Grip Curl (Ez Bar)
3 Sets
8-12 Reps
-
5B
V-Handle Tricep Pushdown (Cable)
3 Sets
AMRAP
-
6A
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
6B
Neck Curl
3 Sets
15-20 Reps
-
7
Push Up
1 Set
1 Set
15-20 Reps
15-20 Reps
-
-
Day 2
1
15 Incline Mill (Walk)
1 Set
5 mins
-
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
-
-
3A
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3B
Hanging Knee Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4A
Hyperextension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4B
Standing Calf Raise
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
-
-
-
5
Hamstring Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
6
Leg Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Cardio (Zone 2)
1 Set
15 mins
-
Day 3
1
Cardio (Zone 2)
1 Set
30-45 mins
-
Day 4
1
15 Incline Mill (Walk)
1 Set
5 mins
-
2
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@7
-
-
-
3
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5A
Pinwheel Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5B
Dip (Weighted)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
AMRAP
AMRAP
AMRAP
-
-
-
7A
Incline Fly Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7B
Neck Extension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
Day 5
1
15 Incline Mill (Walk)
1 Set
5 mins
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
9 Reps
9 Reps
9 Reps
@7
-
-
3A
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3B
Calf Raise (Machine)
1 Set
1 Set
1 Set
20-25 Reps
20-25 Reps
20-25 Reps
-
-
-
4
Leg Press
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Hip Thrust (Machine)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
7
Cardio (Zone 2)
1 Set
15 mins
-
Day 6
1
Cardio (Zone 2)
1 Set
30-45 mins
-