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Full body - recomp - arms focus

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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
    Oct 13, 2025 12:38
Muscle Engagement
Front
Back
MuscleSet
Triceps
9.6%
Upper Back
9.4%
Abs
9.3%
Biceps
8.1%
Quadriceps
7.4%
Hamstrings
7.4%
Lats
7.2%
Front Delts
7.2%
Glutes
7%
Chest
7%
Middle Delts
6.6%
Lower Back
5.1%
Calves
4.5%
Rear Delts
2.2%
Forearms
1%
Adductors
0.7%
Abductors
0.3%
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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
Bench Press (Barbell)
3
8 reps
RPE 8
2
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Pendlay Row
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
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 8
2
Hanging Leg Raise
3
20 reps
RPE 10
3
Leg Press
3
15 reps
RPE 9
4
Lying Leg Curl
3
15 reps
RPE 9
5
Standing Calf Raise
4
15 reps
RPE 9
6
Cable Crunch
4
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Hanging Leg Raise
1
20 reps
RPE 10
3
Leg Press
1
15 reps
RPE 9
4
Lying Leg Curl
1
15 reps
RPE 9
5
Standing Calf Raise
1
15 reps
RPE 9
6
Cable Crunch
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Hanging Leg Raise
1
20 reps
RPE 10
3
Leg Press
1
15 reps
RPE 9
4
Lying Leg Curl
1
15 reps
RPE 9
5
Standing Calf Raise
1
15 reps
RPE 9
6
Cable Crunch
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Hanging Leg Raise
1
20 reps
RPE 10
3
Leg Press
1
15 reps
RPE 9
4
Lying Leg Curl
1
15 reps
RPE 9
5
Standing Calf Raise
1
15 reps
RPE 9
6
Cable Crunch
2
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
8 reps
RPE 8
2
Hanging Leg Raise
1
20 reps
RPE 10
3
Leg Press
1
15 reps
RPE 9
4
Lying Leg Curl
1
15 reps
RPE 9
5
Standing Calf Raise
1
15 reps
RPE 9
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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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 Fly (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
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
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
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
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
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
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
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
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
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
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
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
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 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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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
Good Morning (Bodyweight)
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 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Pendlay Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@10
@10
@10
@10
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
7
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8
@8
2
Hanging Leg Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@10
@10
@10
3
Leg Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Lying Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
6
Cable Crunch
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@10
@10
@10
Day 3
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
5
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Tricep Kickback
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
2
T-Bar Row
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
3
Seated Row (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@9
@9
@9
5
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@9
@9
@9
2
Hack Squat
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
3
Good Morning (Bodyweight)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@10
@10
@10
@10
6
Bicycle Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
7
Pallof Press
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10