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Full body - recomp - arms focus

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3 athletes joined

Program Description

Fatloss and recomp

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 13, 2025 12:33
  • Last Edited
    Jan 12, 2026 02:50

Summary

Transform your physique with this 16-week full-body recomp program, designed with a special emphasis on arm development. Committing to five days a week, you'll engage in a balanced mix of upper and lower body workouts, focusing on compound movements like the bench press and squats, alongside targeted arm exercises such as incline curls and tricep pushdowns. Each session is crafted to push your limits, ensuring optimal strength gains and muscle definition. Get ready to sculpt your body and elevate your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.3%
Upper Back
9.4%
Front Delts
8.8%
Hamstrings
8.5%
Abs
7.9%
Glutes
7.8%
Biceps
7.7%
Quadriceps
7.1%
Lats
6.9%
Chest
5.7%
Middle Delts
5.4%
Calves
3.6%
Forearms
3.2%
Lower Back
2.8%
Rear Delts
2.5%
Adductors
0.7%
Abductors
0.7%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
7 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
7 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
7 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
7 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
7 reps
RPE 8
2
Bent Over Row (Dumbbell)
3
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 9
5
Lateral Raise (Cable)
4
15 reps
RPE 10
6
Incline Curl (Dumbbell)
3
12 reps
RPE 9
7
Tricep Pushdown (Cable)
4
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
1
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Tricep Pushdown (Cable)
1
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
1
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Tricep Pushdown (Cable)
1
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
1
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Tricep Pushdown (Cable)
1
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
8 reps
RPE 8
2
Bent Over Row (Dumbbell)
1
10 reps
RPE 8
3
Incline Bench Press (Dumbbell)
1
12 reps
RPE 9
4
Lat Pulldown (Neutral Grip)
1
12 reps
RPE 9
5
Lateral Raise (Cable)
2
15 reps
RPE 10
6
Incline Curl (Dumbbell)
1
12 reps
RPE 9
7
Tricep Pushdown (Cable)
1
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Leg Press
3
15 reps
RPE 9
3
Lying Leg Curl
3
15 reps
RPE 9
4
Standing Calf Raise
4
15 reps
RPE 9
5
Hanging Leg Raise
3
20 reps
RPE 10
6
Cable Crunch
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Leg Press
1
15 reps
RPE 9
3
Lying Leg Curl
1
15 reps
RPE 9
4
Standing Calf Raise
1
15 reps
RPE 9
5
Hanging Leg Raise
1
20 reps
RPE 10
6
Cable Crunch
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Leg Press
1
15 reps
RPE 9
3
Lying Leg Curl
1
15 reps
RPE 9
4
Standing Calf Raise
1
15 reps
RPE 9
5
Hanging Leg Raise
1
20 reps
RPE 10
6
Cable Crunch
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Leg Press
1
15 reps
RPE 9
3
Lying Leg Curl
1
15 reps
RPE 9
4
Standing Calf Raise
1
15 reps
RPE 9
5
Hanging Leg Raise
1
20 reps
RPE 10
6
Cable Crunch
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Leg Press
1
15 reps
RPE 9
3
Lying Leg Curl
1
15 reps
RPE 9
4
Standing Calf Raise
1
15 reps
RPE 9
5
Hanging Leg Raise
1
20 reps
RPE 10
6
Cable Crunch
2
20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Skull Crusher (Barbell)
3
12 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
12 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Tricep Kickback
3
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Tricep Kickback
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Tricep Kickback
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Tricep Kickback
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
12 reps
RPE 9
2
Standing Behind Neck Shoulder Press (Barbell)
3
8 reps
RPE 8
3
Chest Press (Machine)
3
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
4
15 reps
RPE 9
5
Overhead Tricep Extension (Cable)
3
15 reps
RPE 9
6
Tricep Kickback
4
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Press (Machine)
1
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 9
5
Skull Crusher (Barbell)
1
12 reps
RPE 9
6
Tricep Kickback
1
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Press (Machine)
1
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 9
5
Skull Crusher (Barbell)
1
12 reps
RPE 9
6
Tricep Kickback
1
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Press (Machine)
1
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 9
5
Skull Crusher (Barbell)
1
12 reps
RPE 9
6
Tricep Kickback
1
15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
12 reps
RPE 9
2
Seated Shoulder Press (Dumbbell)
1
10 reps
RPE 8
3
Chest Press (Machine)
1
15 reps
RPE 9
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 9
5
Skull Crusher (Barbell)
1
12 reps
RPE 9
6
Tricep Kickback
1
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
T-Bar Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Preacher Curl (Dumbbell)
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Bayesian Curl
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Bayesian Curl
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Bayesian Curl
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
7
Wrist Curls
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Bayesian Curl
3
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Bayesian Curl
4
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Bayesian Curl
4
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Bayesian Curl
4
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 9
3
Seated Row (Cable)
3
15 reps
RPE 9
4
Face Pull
3
20 reps
RPE 9
5
Bayesian Curl
4
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
3
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
RPE 8
2
T-Bar Row
1
12 reps
RPE 9
3
Seated Row (Cable)
1
15 reps
RPE 9
4
Face Pull
1
20 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
15 reps
RPE 9
7
Reverse Wrist Curl (Dumbbell)
1
20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
RPE 8
2
T-Bar Row
1
12 reps
RPE 9
3
Seated Row (Cable)
1
15 reps
RPE 9
4
Face Pull
1
20 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
RPE 8
2
T-Bar Row
1
12 reps
RPE 9
3
Seated Row (Cable)
1
15 reps
RPE 9
4
Face Pull
1
20 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
10 reps
RPE 8
2
T-Bar Row
1
12 reps
RPE 9
3
Seated Row (Cable)
1
15 reps
RPE 9
4
Face Pull
1
20 reps
RPE 9
5
Preacher Curl (Dumbbell)
1
12 reps
RPE 9
6
Hammer Curl (Dumbbell)
1
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
10 reps
RPE 9
2
Hack Squat
3
12 reps
RPE 9
3
Back Extension (Weighted)
3
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
4
12 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 10
6
Bicycle Crunch
3
15 reps
RPE 10
7
Pallof Press
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 9
2
Hack Squat
1
12 reps
RPE 9
3
Back Extension (Weighted)
1
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicycle Crunch
1
15 reps
RPE 10
7
Pallof Press
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 9
2
Hack Squat
1
12 reps
RPE 9
3
Back Extension (Weighted)
1
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicycle Crunch
1
15 reps
RPE 10
7
Pallof Press
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 9
2
Hack Squat
1
12 reps
RPE 9
3
Back Extension (Weighted)
1
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicycle Crunch
1
15 reps
RPE 10
7
Pallof Press
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
10 reps
RPE 9
2
Hack Squat
1
12 reps
RPE 9
3
Back Extension (Weighted)
1
15 reps
RPE 9
4
Bulgarian Split Squat (Dumbbell)
1
12 reps
RPE 9
5
Standing Calf Raise
2
15 reps
RPE 10
6
Bicycle Crunch
1
15 reps
RPE 10
7
Pallof Press
1
15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
@8
2
Leg Press
3 Sets
15 Reps
@9
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Standing Calf Raise
4 Sets
15 Reps
@9
5
Hanging Leg Raise
3 Sets
20 Reps
@10
6
Cable Crunch
3 Sets
20 Reps
@10
Day 3
1
Bench Press (Dumbbell)
3 Sets
12 Reps
@9
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
3
Chest Press (Machine)
3 Sets
15 Reps
@9
4
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@9
5
Skull Crusher (Barbell)
3 Sets
12 Reps
@9
6
Tricep Kickback
3 Sets
15 Reps
@9
Day 4
1
Lat Pulldown
3 Sets
10 Reps
@8
2
T-Bar Row
3 Sets
12 Reps
@9
3
Seated Row (Cable)
3 Sets
15 Reps
@9
4
Face Pull
3 Sets
20 Reps
@9
5
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@9
6
Hammer Curl (Dumbbell)
3 Sets
15 Reps
@9
7
Wrist Curls
3 Sets
20 Reps
@9
Day 5
1
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@9
2
Hack Squat
3 Sets
12 Reps
@9
3
Back Extension (Weighted)
3 Sets
15 Reps
@9
4
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@9
5
Standing Calf Raise
4 Sets
15 Reps
@10
6
Bicycle Crunch
3 Sets
15 Reps
@10
7
Pallof Press
3 Sets
15 Reps
@10
Day 1
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
2
Bent Over Row (Dumbbell)
3 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
12 Reps
@9
4
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
@9
5
Lateral Raise (Cable)
4 Sets
15 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
7
Tricep Pushdown (Cable)
3 Sets
12 Reps
@9