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BoostcampPNG

Full Body

by Sérgio A.

Program Description

**Full Body Workout Program** Embark on a transformative 12-week journey designed to sculpt and strengthen your entire body. This program features 36 dynamic sessions, each lasting around 50 minutes, tailored for both novice and intermediate lifters. You'll engage in a variety of exercises targeting all major muscle groups, utilizing a full gym setup to maximize results. With a focus on bodybuilding and muscle sculpting, you'll build strength, enhance endurance, and achieve the physique you've always wanted. Get ready to push your limits and see real progress!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 11, 2025 09:02
  • Last Edited
    Nov 11, 2025 09:28
Muscle Engagement
Front
Back
MuscleSet
Chest
13.7%
Triceps
13%
Lats
11.3%
Front Delts
10.5%
Upper Back
10.5%
Quadriceps
8.1%
Biceps
8.1%
Hamstrings
6.3%
Middle Delts
4.8%
Glutes
4.2%
Calves
4%
Rear Delts
1.8%
Adductors
1.6%
Forearms
1%
Abs
0.8%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
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 Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
10-12 reps
RPE 8-9
2
Leg Press (45 Degrees)
1
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
3
Incline Chest Press (Machine)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Barbell Row
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
5
Lateral Raise (Machine)
3
10-12 reps
RPE 8-9
6
Bicep Curl (Machine)
3
8-12 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
2
Chest Press (Machine)
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
3
Lat Pulldown
3
2
10-12 reps
6-8 reps
RPE 8-9
RPE 8-9
4
Shoulder Press (Machine)
3
8-10 reps
RPE 8-9
5
Face Pull
2
12-15 reps
RPE 8-9
6
Tricep Rope Push Down (Cable)
2
1
12-15 reps
8-12 reps
RPE 8-9
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
1
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
2
Calf Raise (Machine)
3
2
12-15 reps
10-12 reps
RPE 8-9
RPE 8-9
3
Incline Bench Press (Dumbbell)
3
1
1
10-12 reps
8-10 reps
6-8 reps
RPE 8-9
RPE 8-9
RPE 8-9
4
Lat Pulldown (Close Grip)
3
2
10-12 reps
8-10 reps
RPE 8-9
RPE 8-9
5
Pec Deck (Machine)
2
12-15 reps
RPE 8-9
6A
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 8-9
6B
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 8-9
Week 1
1 / 12 Weeks
Day 2
1
Squat (Smith Machine)
3 Sets
2 Sets
10-12 Reps
6-8 Reps
@8-9
@8-9
2
Chest Press (Machine)
3 Sets
2 Sets
10-12 Reps
6-8 Reps
@8-9
@8-9
3
Lat Pulldown
3 Sets
2 Sets
10-12 Reps
6-8 Reps
@8-9
@8-9
4
Shoulder Press (Machine)
3 Sets
8-10 Reps
@8-9
5
Face Pull
2 Sets
12-15 Reps
@8-9
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
12-15 Reps
8-12 Reps
@8-9
@8-9
Day 1
1
Leg Extension
2 Sets
10-12 Reps
@8-9
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@8-9
@8-9
@8-9
3
Incline Chest Press (Machine)
3 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@8-9
@8-9
@8-9
4
Barbell Row
3 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@8-9
@8-9
@8-9
5
Lateral Raise (Machine)
3 Sets
10-12 Reps
@8-9
6
Bicep Curl (Machine)
3 Sets
8-12 Reps
@8-9
Day 3
1
Lying Leg Curl
2 Sets
1 Set
10-12 Reps
8-10 Reps
@8-9
@8-9
2
Calf Raise (Machine)
3 Sets
2 Sets
12-15 Reps
10-12 Reps
@8-9
@8-9
3
Incline Bench Press (Dumbbell)
3 Sets
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
@8-9
@8-9
@8-9
4
Lat Pulldown (Close Grip)
3 Sets
2 Sets
10-12 Reps
8-10 Reps
@8-9
@8-9
5
Pec Deck (Machine)
2 Sets
12-15 Reps
@8-9
6A
Bicep Curl (Dumbbell)
3 Sets
12-15 Reps
@8-9
6B
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
@8-9