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Josiah's Fat-Loss Program

by Peter S.
1 athletes joined

Program Description

Guide to the fat-loss phase: - 2x/week full body. - Push the sets hard. - Aim to add a rep to each exercise every week. Once at the top of the rep range, increase the weight. This will automatically decrease the number of reps you can do. Rinse and repeat. - Do 2 days of any cardio of your choice on non training days.

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 29, 2025 10:28
  • Last Edited
    Sep 03, 2025 08:27
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.7%
Chest
10.6%
Front Delts
10.6%
Middle Delts
10.6%
Lats
9.5%
Quadriceps
9.5%
Hamstrings
8.5%
Biceps
7.8%
Rear Delts
7.4%
Triceps
6.7%
Glutes
3.2%
Abs
2.1%
Adductors
1.1%
Forearms
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Slow Arm Circles
2
5 reps
-
1B
External Rotation (Dumbbell)
2
10 reps
-
2A
Pec Fly (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
2B
Bent Over Row (Dumbbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3A
Lateral Raise (Cable)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Romanian Deadlift (Smith Machine)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Goblet Squat
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Reverse Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Hammer Curl (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Wall Slide Lat Stretch
2
0.5 mins
-
1B
External Rotation (Cable)
2
10 reps
-
2
Chest Press (Machine)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
3A
Leg Extension
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3B
Wrist Curls (Dumbbell)
2
6-12 reps
RPE 9
4
Lat Pulldown
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5A
Preacher Curl Machine
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
5B
Tricep Extension (Dumbbell)
1
1
6-12 reps
6-12 reps
RPE 9
RPE 10
6A
Lateral Raise (Dumbbell)
2
1
8-15 reps
8-15 reps
RPE 9
RPE 10
6B
Leg Curl
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
7
Reverse Pec Deck
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
Week 1
1 / 16 Weeks
Day 1
1A
Slow Arm Circles
2 Sets
5 Reps
-
1B
External Rotation (Dumbbell)
2 Sets
10 Reps
-
2A
Pec Fly (Dumbbell)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
2B
Bent Over Row (Dumbbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3A
Lateral Raise (Cable)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3B
Romanian Deadlift (Smith Machine)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
4
Goblet Squat
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
5A
Reverse Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@10
5B
Hammer Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@10
Day 2
1A
Wall Slide Lat Stretch
2 Sets
0.5 mins
-
1B
External Rotation (Cable)
2 Sets
10 Reps
-
2
Chest Press (Machine)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
3A
Leg Extension
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3B
Wrist Curls (Dumbbell)
2 Sets
6-12 Reps
@9
4
Lat Pulldown
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
5A
Preacher Curl Machine
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@10
5B
Tricep Extension (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@10
6A
Lateral Raise (Dumbbell)
2 Sets
1 Set
8-15 Reps
8-15 Reps
@9
@10
6B
Leg Curl
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
7
Reverse Pec Deck
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10