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Reborn 2.0

by Allan P.

Program Description

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Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 09, 2025 06:11
  • Last Edited
    Sep 12, 2025 02:28

Summary

Transform your fitness journey with **Reborn 2.0**, a comprehensive 12-week program designed for those ready to push their limits. Training seven days a week, this program focuses on a mix of strength and hypertrophy exercises, targeting all major muscle groups with a variety of machines and free weights. Expect to build strength, improve muscle definition, and enhance overall fitness through carefully structured workouts that maximize results. Get ready to embrace the challenge and redefine your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
13%
Glutes
10.5%
Upper Back
10%
Biceps
9.2%
Middle Delts
8.9%
Rear Delts
8.7%
Calves
5.5%
Lower Back
5.2%
Front Delts
5.1%
Lats
4.5%
Abductors
4.1%
Quadriceps
4.1%
Chest
3.4%
Neck
2.7%
Hamstrings
1.6%
Forearms
1.5%
Adductors
1.4%
Abs
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
8-12 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Back Extension (Weighted)
2
12 reps
RPE 10
4
Leg Extension
2
11 reps
RPE 10
5
Hack Squat
2
13 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Lateral Raise (Cable)
2
12 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
1
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Hammer Curl (Dumbbell)
2
8-12 reps
RPE 10
7
Neck Flexion
1
111 reps
RPE 10
8
Rear Delt Fly (Machine)
4
8-12 reps
RPE 10
9
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
7
Hip Adductor (Machine)
2
14-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
2
Incline Bench Press (Smith Machine)
1
8-10 reps
RPE 10
3
Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
5
Tricep Pushdown (Cable)
2
8 reps
RPE 10
6
Neck Curl
1
111 reps
RPE 10
7
Seated Calf Raise
1
15 reps
RPE 10
8
Pull-Up (Assisted)
2
6-10 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
2
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
High Row
1
12 reps
RPE 10
8
Back Extension (Weighted)
2
11 reps
RPE 10
9
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
10
Chest Press (Machine)
2
6-8 reps
RPE 10
11
Tricep Pushdown (Cable)
2
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
2
Back Extension
1 Set
20 Reps
@10
3
Back Extension (Weighted)
2 Sets
12 Reps
@10
4
Leg Extension
2 Sets
11 Reps
@10
5
Hack Squat
2 Sets
13 Reps
@10
6
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
7
Lateral Raise (Cable)
2 Sets
12 Reps
@10
8
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 2
1
Pull-Up (Assisted)
3 Sets
7 Reps
@10
2
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@10
3
Lateral Raise (Dumbbell)
1 Set
50 Reps
@10
4
T-Bar Row
1 Set
12 Reps
@10
5
Chest Press (Machine)
1 Set
20 Reps
@10
6
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
@10
7
Neck Flexion
1 Set
111 Reps
@10
8
Rear Delt Fly (Machine)
4 Sets
8-12 Reps
@10
9
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
111 Reps
@10
2
Seated Calf Raise
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
10 Reps
@10
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@10
5
Hip Abductor (Machine)
3 Sets
12 Reps
@10
6
Hip Extension
2 Sets
14 Reps
@10
7
Hip Adductor (Machine)
2 Sets
14-20 Reps
@10
Day 4
1
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@10
2
Incline Bench Press (Smith Machine)
1 Set
8-10 Reps
@10
3
Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@10
5
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
6
Neck Curl
1 Set
111 Reps
@10
7
Seated Calf Raise
1 Set
15 Reps
@10
8
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
9
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
Day 5
1
Neck Curl
1 Set
-
Day 6
1
Lateral Raise (Cable)
3 Sets
12 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
3
Rear Delt Row
2 Sets
12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@10
7
High Row
1 Set
12 Reps
@10
8
Back Extension (Weighted)
2 Sets
11 Reps
@10
9
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
10
Chest Press (Machine)
2 Sets
6-8 Reps
@10
11
Tricep Pushdown (Cable)
2 Sets
12 Reps
@10
Day 7
1
Neck Curl
1 Set
-
-