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META - Full Body

by Sérgio A.

Program Description

O Hybrid Strength é um programa de 12 semanas para praticantes experientes que pretendem desenvolver força, massa muscular e capacidade cardiorrespiratória. Estruturado em 3 treinos semanais de corpo inteiro (segunda, quarta e sexta), baseia-se em exercícios compostos e intensidade elevada (RPE 8-9). É complementado com sessões de natação ou boxe, otimizando a performance global, a recuperação muscular e a eficiência metabólica. O foco é simples: treinar melhor, evoluir mais e alcançar resultados mensuráveis.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Aug 24, 2025 02:12
  • Last Edited
    Sep 27, 2025 02:24

Summary

Unlock your full potential with the META - Full Body program, a comprehensive 12-week journey designed to sculpt and strengthen every major muscle group. Committing to six days a week, you'll engage in a balanced mix of resistance training and cardio, featuring exercises like Deadlifts, Chest Press, and Split Squats, ensuring no muscle is left behind. Each session is crafted to challenge your limits with targeted intensity, making it perfect for anyone looking to elevate their fitness game. Get ready to transform your body and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.8%
Chest
13.7%
Front Delts
10.4%
Lats
8.9%
Upper Back
8%
Quadriceps
7.3%
Abs
6%
Glutes
5.7%
Hamstrings
5.6%
Middle Delts
5.3%
Biceps
4.3%
Other
3.7%
Calves
2.4%
Cardio
2.2%
Lower Back
1.5%
Rear Delts
1%
Abductors
0.1%
Forearms
0.1%
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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
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 8-9
2
Split Squat (Dumbbell)
2
6-10 reps
RPE 8-9
3
Chest Press (Machine)
3
6-10 reps
RPE 8-9
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8-9
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-9
7
Tricep Pushdown (Cable)
3
6-10 reps
RPE 8-9
8
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Weighted)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
3
Standing Calf Raise
2
6-10 reps
RPE 8-9
4
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-9
5
Bent Over Row (Dumbbell)
3
6-10 reps
RPE 8-9
6
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
2
Belt Squat
2
6-10 reps
RPE 8-9
3
Hip Thrust (Machine)
2
6-10 reps
RPE 8-9
4
Leg Extension
2
6-10 reps
RPE 8-9
5A
Leg Curl
2
6-10 reps
RPE 8-9
5B
Standing Calf Raise
2
6-10 reps
RPE 8-9
6A
Hammer Curl
2
6-10 reps
RPE 8-9
6B
Tricep Pushdown (Cable)
2
6-10 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
6-10 reps
RPE 8-9
2
Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3
Wide Grip Lat Pulldown
3
6-10 reps
RPE 8-9
4
Chest Press (Machine)
3
6-10 reps
RPE 8-9
5
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 8-9
6
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-10 reps
RPE 8-9
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 8-9
3
Seated Dip (Machine)
2
6-10 reps
RPE 8-9
4
Seated Row (Cable)
2
6-10 reps
RPE 8-9
5
Lat Pulldown (Single Arm)
2
6-10 reps
RPE 8-9
6
Lateral Raise (Machine)
2
6-10 reps
RPE 8-9
7
Abs Crunch (Machine)
2
6-10 reps
RPE 8-9
8
Stair Climber
1
5 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Swim
1
50 mins
RPE 8-9
Week 1
1 / 12 Weeks
Day 2
1
Swim
1 Set
50 mins
@8-9
Day 4
1
Swim
1 Set
50 mins
@8-9
Day 6
1
Swim
1 Set
50 mins
@8-9
Day 1
1
Chest Press (Machine)
2 Sets
6-10 Reps
@8-9
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@8-9
3
Seated Dip (Machine)
2 Sets
6-10 Reps
@8-9
4
Seated Row (Cable)
2 Sets
6-10 Reps
@8-9
5
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
@8-9
6
Lateral Raise (Machine)
2 Sets
6-10 Reps
@8-9
7
Abs Crunch (Weighted)
2 Sets
6-10 Reps
@8-9
8
Stair Climber
1 Set
5 mins
@6
Day 3
1
Deadlift (Barbell)
2 Sets
6-10 Reps
@8-9
2
Belt Squat
2 Sets
6-10 Reps
@8-9
3
Hip Thrust (Machine)
2 Sets
6-10 Reps
@8-9
4
Leg Extension
2 Sets
6-10 Reps
@8-9
5A
Leg Curl
2 Sets
6-10 Reps
@8-9
5B
Standing Calf Raise
2 Sets
6-10 Reps
@8-9
6A
Hammer Curl
2 Sets
6-10 Reps
@8-9
6B
Tricep Pushdown (Cable)
2 Sets
6-10 Reps
@8-9
Day 5
1
Chest Press (Machine)
3 Sets
6-10 Reps
@8-9
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@8-9
3
Seated Dip (Machine)
2 Sets
6-10 Reps
@8-9
4
Seated Row (Cable)
2 Sets
6-10 Reps
@8-9
5
Lat Pulldown (Single Arm)
2 Sets
6-10 Reps
@8-9
6
Lateral Raise (Machine)
2 Sets
6-10 Reps
@8-9
7
Abs Crunch (Machine)
2 Sets
6-10 Reps
@8-9
8
Stair Climber
1 Set
5 mins
@6