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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
    Aug 24, 2025 02:42
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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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
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 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
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
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
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
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
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
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
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
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
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
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
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
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 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 1
1
Leg Press
3 Sets
6-10 Reps
@8-9
2
Split Squat (Dumbbell)
2 Sets
6-10 Reps
@8-9
3
Chest Press (Machine)
3 Sets
6-10 Reps
@8-9
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8-9
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@8-9
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@8-9
7
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@8-9
8
Abs Crunch (Weighted)
2 Sets
6-10 Reps
@8-9
Day 2
1
Swim
1 Set
50 mins
@8-9
Day 3
1
Deadlift (Barbell)
2 Sets
6-10 Reps
@8-9
2
Hip Thrust (Machine)
2 Sets
6-10 Reps
@8-9
3
Standing Calf Raise
2 Sets
6-10 Reps
@8-9
4
Wide Grip Lat Pulldown
3 Sets
6-10 Reps
@8-9
5
Bent Over Row (Dumbbell)
3 Sets
6-10 Reps
@8-9
6
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@8-9
Day 4
1
Swim
1 Set
50 mins
@8-9
Day 5
1
Leg Press
2 Sets
6-10 Reps
@8-9
2
Deadlift (Barbell)
2 Sets
6-10 Reps
@8-9
3
Wide Grip Lat Pulldown
3 Sets
6-10 Reps
@8-9
4
Chest Press (Machine)
3 Sets
6-10 Reps
@8-9
5
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@8-9
6
Abs Crunch (Machine)
2 Sets
6-10 Reps
@8-9
Day 6
1
Swim
1 Set
50 mins
@8-9