Program Description
EL proposito de este progrma es rebajar grasa y ganar masa muscular, con un gimnasio y sin un entrenador, soy una persona como tu.
Program Overview
- LevelIntermediate, Novice
- GoalMuscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout50 minutes
- CreatedJul 22, 2025 04:39
- Last EditedJul 23, 2025 09:56
Summary
**Gymrat Fase 1** is a dynamic 10-week program designed for those ready to elevate their strength training. Committing to five days a week, you'll tackle focused workouts targeting major muscle groups, including chest, back, triceps, and biceps. Each session incorporates a mix of dumbbell, cable, and machine exercises, ensuring a comprehensive approach to muscle development. With a structured plan that emphasizes progressive overload, you'll build strength and confidence while achieving your fitness goals. Get ready to transform your physique and unleash your inner gymrat!
Muscle Engagement
Front
Back
MuscleSet
Abs
12.8%
Triceps
11.9%
Front Delts
11%
Biceps
10.7%
Upper Back
9.7%
Chest
7.6%
Lats
6.5%
Glutes
6%
Quadriceps
5.8%
Hamstrings
5.7%
Middle Delts
5.6%
Abductors
2%
Rear Delts
2%
Forearms
1.5%
Adductors
1.1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 6
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Fly (Dumbbell)
4
12 reps
RPE 6
4
Dips Between Chairs
4
12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
6
Tricep Kickback
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 6
2
Chest Press (Machine)
4
12 reps
RPE 6
3
Chest Fly (Dumbbell)
4
12 reps
RPE 6
4
Dips Between Chairs
4
12 reps
RPE 6
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 6
6
Tricep Kickback
4
12 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Chest Fly (Dumbbell)
4
12 reps
RPE 7
4
Dips Between Chairs
4
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
6
Tricep Kickback
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7
2
Chest Press (Machine)
4
12 reps
RPE 7
3
Chest Fly (Dumbbell)
4
12 reps
RPE 7
4
Dips Between Chairs
4
12 reps
RPE 7
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7
6
Tricep Kickback
4
12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7.5
2
Chest Press (Machine)
4
12 reps
RPE 7.5
3
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Dips Between Chairs
4
12 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 7.5
2
Chest Press (Machine)
4
12 reps
RPE 7.5
3
Chest Fly (Dumbbell)
4
12 reps
RPE 7.5
4
Dips Between Chairs
4
12 reps
RPE 7.5
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 7.5
6
Tricep Kickback
4
12 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
12 reps
RPE 8
4
Dips Between Chairs
4
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
6
Tricep Kickback
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
2
Chest Press (Machine)
4
12 reps
RPE 8
3
Chest Fly (Dumbbell)
4
12 reps
RPE 8
4
Dips Between Chairs
4
12 reps
RPE 8
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8
6
Tricep Kickback
4
12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Chest Press (Machine)
4
12 reps
RPE 8.5
3
Chest Fly (Dumbbell)
4
12 reps
RPE 8.5
4
Dips Between Chairs
4
12 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
6
Tricep Kickback
4
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8.5
2
Chest Press (Machine)
4
12 reps
RPE 8.5
3
Chest Fly (Dumbbell)
4
12 reps
RPE 8.5
4
Dips Between Chairs
4
12 reps
RPE 8.5
5
Tricep Rope Push Down (Cable)
4
12 reps
RPE 8.5
6
Tricep Kickback
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Alternating Dumbbell Curl
4
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 6
6
Incline Curl (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 6
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 6
3
Seated Row (Cable)
4
12 reps
RPE 6
4
Alternating Dumbbell Curl
4
12 reps
RPE 6
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 6
6
Incline Curl (Dumbbell)
4
12 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
4
12 reps
RPE 7
4
Alternating Dumbbell Curl
4
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 7
6
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 7
3
Seated Row (Cable)
4
12 reps
RPE 7
4
Alternating Dumbbell Curl
4
12 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 7
6
Incline Curl (Dumbbell)
4
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 7.5
3
Seated Row (Cable)
4
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
4
12 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 7.5
3
Seated Row (Cable)
4
12 reps
RPE 7.5
4
Alternating Dumbbell Curl
4
12 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 7.5
6
Incline Curl (Dumbbell)
4
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Alternating Dumbbell Curl
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
6
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Alternating Dumbbell Curl
4
12 reps
RPE 8
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8
6
Incline Curl (Dumbbell)
4
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Row (Cable)
4
12 reps
RPE 8.5
4
Alternating Dumbbell Curl
4
12 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8.5
6
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 8.5
2
Single Arm Row (Dumbbell)
4
12 reps
RPE 8.5
3
Seated Row (Cable)
4
12 reps
RPE 8.5
4
Alternating Dumbbell Curl
4
12 reps
RPE 8.5
5
Hammer Curl (Dumbbell)
4
12 reps
RPE 8.5
6
Incline Curl (Dumbbell)
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 6
2
Lunge (Dumbbell)
4
12 reps
RPE 6
3
Lying Leg Curl
4
12 reps
RPE 6
4
Hip Abductor (Machine)
4
12 reps
RPE 6
5
Plank
4
0.5 mins
RPE 6
6
Bird Dog
4
12 reps
RPE 6
7
Hollow Hold
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 6
2
Lunge (Dumbbell)
4
12 reps
RPE 6
3
Lying Leg Curl
4
12 reps
RPE 6
4
Hip Abductor (Machine)
4
12 reps
RPE 6
5
Plank
4
0.5 mins
RPE 6
6
Bird Dog
4
12 reps
RPE 6
7
Hollow Hold
4
12 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 7
2
Lunge (Dumbbell)
4
12 reps
RPE 7
3
Lying Leg Curl
4
12 reps
RPE 7
4
Hip Abductor (Machine)
4
12 reps
RPE 7
5
Plank
4
0.5 mins
RPE 7
6
Bird Dog
4
12 reps
RPE 7
7
Hollow Hold
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 7
2
Lunge (Dumbbell)
4
12 reps
RPE 7
3
Lying Leg Curl
4
12 reps
RPE 7
4
Hip Abductor (Machine)
4
12 reps
RPE 7
5
Plank
4
0.5 mins
RPE 7
6
Bird Dog
4
12 reps
RPE 7
7
Hollow Hold
4
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 7.5
2
Lunge (Dumbbell)
4
12 reps
RPE 7.5
3
Lying Leg Curl
4
12 reps
RPE 7.5
4
Hip Abductor (Machine)
4
12 reps
RPE 7.5
5
Plank
4
0.5 mins
RPE 7.5
6
Bird Dog
4
12 reps
RPE 7.5
7
Hollow Hold
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 7.5
2
Lunge (Dumbbell)
4
12 reps
RPE 7.5
3
Lying Leg Curl
4
12 reps
RPE 7.5
4
Hip Abductor (Machine)
4
12 reps
RPE 7.5
5
Plank
4
0.5 mins
RPE 7.5
6
Bird Dog
4
12 reps
RPE 7.5
7
Hollow Hold
4
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Lunge (Dumbbell)
4
12 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hip Abductor (Machine)
4
12 reps
RPE 8
5
Plank
4
0.5 mins
RPE 8
6
Bird Dog
4
12 reps
RPE 8
7
Hollow Hold
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8
2
Lunge (Dumbbell)
4
12 reps
RPE 8
3
Lying Leg Curl
4
12 reps
RPE 8
4
Hip Abductor (Machine)
4
12 reps
RPE 8
5
Plank
4
0.5 mins
RPE 8
6
Bird Dog
4
12 reps
RPE 8
7
Hollow Hold
4
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Lunge (Dumbbell)
4
12 reps
RPE 8.5
3
Lying Leg Curl
4
12 reps
RPE 8.5
4
Hip Abductor (Machine)
4
12 reps
RPE 8.5
5
Plank
4
0.5 mins
RPE 8.5
6
Bird Dog
4
12 reps
RPE 8.5
7
Hollow Hold
4
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
12 reps
RPE 8.5
2
Lunge (Dumbbell)
4
12 reps
RPE 8.5
3
Lying Leg Curl
4
12 reps
RPE 8.5
4
Hip Abductor (Machine)
4
12 reps
RPE 8.5
5
Plank
4
0.5 mins
RPE 8.5
6
Bird Dog
4
12 reps
RPE 8.5
7
Hollow Hold
4
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
3
Front Raise
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Cable Crunch
4
12 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 6
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 6
3
Front Raise
4
12 reps
RPE 6
4
Face Pull
4
12 reps
RPE 6
5
Cable Crunch
4
12 reps
RPE 6
6
Side Plank
4
0.5 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
3
Front Raise
4
12 reps
RPE 7
4
Face Pull
4
12 reps
RPE 7
5
Cable Crunch
4
12 reps
RPE 7
6
Side Plank
4
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7
3
Front Raise
4
12 reps
RPE 7
4
Face Pull
4
12 reps
RPE 7
5
Cable Crunch
4
12 reps
RPE 7
6
Side Plank
4
0.5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Front Raise
4
12 reps
RPE 7.5
4
Face Pull
4
12 reps
RPE 7.5
5
Cable Crunch
4
12 reps
RPE 7.5
6
Side Plank
4
0.5 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 7.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 7.5
3
Front Raise
4
12 reps
RPE 7.5
4
Face Pull
4
12 reps
RPE 7.5
5
Cable Crunch
4
12 reps
RPE 7.5
6
Side Plank
4
0.5 mins
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Front Raise
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 8
6
Side Plank
4
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 8
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8
3
Front Raise
4
12 reps
RPE 8
4
Face Pull
4
12 reps
RPE 8
5
Cable Crunch
4
12 reps
RPE 8
6
Side Plank
4
0.5 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Front Raise
4
12 reps
RPE 8.5
4
Face Pull
4
12 reps
RPE 8.5
5
Cable Crunch
4
12 reps
RPE 8.5
6
Side Plank
4
0.5 mins
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
12 reps
RPE 8.5
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 8.5
3
Front Raise
4
12 reps
RPE 8.5
4
Face Pull
4
12 reps
RPE 8.5
5
Cable Crunch
4
12 reps
RPE 8.5
6
Side Plank
4
0.5 mins
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Kettlebell Swing
3
12 reps
RPE 6
4A
Bicep Curl (Cable)
3
12 reps
RPE 6
4B
Dumbbell Row
3
12 reps
RPE 6
5A
Plank
3
0.5 mins
RPE 6
5B
Mountain Climber
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 6
2A
Goblet Squat
3
12 reps
RPE 6
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 6
3
Kettlebell Swing
3
12 reps
RPE 6
4A
Bicep Curl (Cable)
3
12 reps
RPE 6
4B
Dumbbell Row
3
12 reps
RPE 6
5A
Plank
3
0.5 mins
RPE 6
5B
Mountain Climber
3
12 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 7
2A
Goblet Squat
3
12 reps
RPE 7
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
3
Kettlebell Swing
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
3
12 reps
RPE 7
4B
Dumbbell Row
3
12 reps
RPE 7
5A
Plank
3
0.5 mins
RPE 7
5B
Mountain Climber
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 7
2A
Goblet Squat
3
12 reps
RPE 7
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7
3
Kettlebell Swing
3
12 reps
RPE 7
4A
Bicep Curl (Cable)
3
12 reps
RPE 7
4B
Dumbbell Row
3
12 reps
RPE 7
5A
Plank
3
0.5 mins
RPE 7
5B
Mountain Climber
3
12 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 7.5
2A
Goblet Squat
3
12 reps
RPE 7.5
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
3
Kettlebell Swing
3
12 reps
RPE 7.5
4A
Bicep Curl (Cable)
3
12 reps
RPE 7.5
4B
Dumbbell Row
3
12 reps
RPE 7.5
5A
Plank
3
0.5 mins
RPE 7.5
5B
Mountain Climber
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 7.5
2A
Goblet Squat
3
12 reps
RPE 7.5
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
3
Kettlebell Swing
3
12 reps
RPE 7.5
4A
Bicep Curl (Cable)
3
12 reps
RPE 7.5
4B
Dumbbell Row
3
12 reps
RPE 7.5
5A
Plank
3
0.5 mins
RPE 7.5
5B
Mountain Climber
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8
2A
Goblet Squat
3
12 reps
RPE 8
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12 reps
RPE 8
4B
Dumbbell Row
3
12 reps
RPE 8
5A
Plank
3
0.5 mins
RPE 8
5B
Mountain Climber
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8
2A
Goblet Squat
3
12 reps
RPE 8
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8
3
Kettlebell Swing
3
12 reps
RPE 8
4A
Bicep Curl (Cable)
3
12 reps
RPE 8
4B
Dumbbell Row
3
12 reps
RPE 8
5A
Plank
3
0.5 mins
RPE 8
5B
Mountain Climber
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8.5
2A
Goblet Squat
3
12 reps
RPE 8.5
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3
Kettlebell Swing
3
12 reps
RPE 8.5
4A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
4B
Dumbbell Row
3
12 reps
RPE 8.5
5A
Plank
3
0.5 mins
RPE 8.5
5B
Mountain Climber
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
12 reps
RPE 8.5
2A
Goblet Squat
3
12 reps
RPE 8.5
2B
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 8.5
3
Kettlebell Swing
3
12 reps
RPE 8.5
4A
Bicep Curl (Cable)
3
12 reps
RPE 8.5
4B
Dumbbell Row
3
12 reps
RPE 8.5
5A
Plank
3
0.5 mins
RPE 8.5
5B
Mountain Climber
3
12 reps
RPE 8.5
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)4 Sets
12 Reps
@6
2
Chest Press (Machine)4 Sets
12 Reps
@6
3
Chest Fly (Dumbbell)4 Sets
12 Reps
@6
4
Dips Between Chairs4 Sets
12 Reps
@6
5
Tricep Rope Push Down (Cable)4 Sets
12 Reps
@6
6
Tricep Kickback4 Sets
12 Reps
@6
Day 2
1
Lat Pulldown (Neutral Grip)4 Sets
12 Reps
@6
2
Single Arm Row (Dumbbell)4 Sets
12 Reps
@6
3
Seated Row (Cable)4 Sets
12 Reps
@6
4
Alternating Dumbbell Curl4 Sets
12 Reps
@6
5
Hammer Curl (Dumbbell)4 Sets
12 Reps
@6
6
Incline Curl (Dumbbell)4 Sets
12 Reps
@6
Day 3
1
Goblet Squat4 Sets
12 Reps
@6
2
Lunge (Dumbbell)4 Sets
12 Reps
@6
3
Lying Leg Curl4 Sets
12 Reps
@6
4
Hip Abductor (Machine)4 Sets
12 Reps
@6
5
Plank4 Sets
0.5 mins
@6
6
Bird Dog4 Sets
12 Reps
@6
7
Hollow Hold4 Sets
12 Reps
@6
Day 4
1
Standing Shoulder Press (Dumbbell)4 Sets
12 Reps
@6
2
Lateral Raise (Dumbbell)4 Sets
12 Reps
@6
3
Front Raise4 Sets
12 Reps
@6
4
Face Pull4 Sets
12 Reps
@6
5
Cable Crunch4 Sets
12 Reps
@6
6
Side Plank4 Sets
0.5 mins
@6
Day 5
1
Push Up3 Sets
12 Reps
@6
2A
Goblet Squat3 Sets
12 Reps
@6
2B
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
@6
3
Kettlebell Swing3 Sets
12 Reps
@6
4A
Bicep Curl (Cable)3 Sets
12 Reps
@6
4B
Dumbbell Row3 Sets
12 Reps
@6
5A
Plank3 Sets
0.5 mins
@6
5B
Mountain Climber3 Sets
12 Reps
@6