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BoostcampPNG

Gymrat Fase 1

by Adolfo R.

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

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 22, 2025 04:39
  • Last Edited
    Jul 22, 2025 09:42
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
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 Chairs
4 Sets
12 Reps
@6
5
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
@6
6
Tricep Kickback
4 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 Curl
4 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 Squat
4 Sets
12 Reps
@6
2
Lunge (Dumbbell)
4 Sets
12 Reps
@6
3
Lying Leg Curl
4 Sets
12 Reps
@6
4
Hip Abductor (Machine)
4 Sets
12 Reps
@6
5
Plank
4 Sets
0.5 mins
@6
6
Bird Dog
4 Sets
12 Reps
@6
7
Hollow Hold
4 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 Raise
4 Sets
12 Reps
@6
4
Face Pull
4 Sets
12 Reps
@6
5
Cable Crunch
4 Sets
12 Reps
@6
6
Side Plank
4 Sets
0.5 mins
@6
Day 5
1
Push Up
3 Sets
12 Reps
@6
2A
Goblet Squat
3 Sets
12 Reps
@6
2B
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@6
3
Kettlebell Swing
3 Sets
12 Reps
@6
4A
Bicep Curl (Cable)
3 Sets
12 Reps
@6
4B
Dumbbell Row
3 Sets
12 Reps
@6
5A
Plank
3 Sets
0.5 mins
@6
5B
Mountain Climber
3 Sets
12 Reps
@6