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Full body - recomp - arms focus

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2 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
    Nov 17, 2025 04:00

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
11.4%
Upper Back
9.5%
Front Delts
8.9%
Hamstrings
8.5%
Abs
8%
Glutes
7.8%
Biceps
7.8%
Quadriceps
7.2%
Lats
6.9%
Chest
5.7%
Middle Delts
5.4%
Calves
3.7%
Lower Back
3.5%
Rear Delts
2.5%
Forearms
2%
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
Bench Press (Barbell)
3
8 reps
RPE 8
2
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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
One Arm Bent Over 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 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
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
One Arm Bent Over 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 Press (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