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Muscle and Strength building exercises (V2)

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5 athletes joined

Program Description

Build up a muscles and power

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Athletics, Bodybuilding, Powerlifting, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 24, 2026 10:35
  • Last Edited
    Feb 12, 2026 02:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
16.2%
Chest
15.9%
Front Delts
11.2%
Abs
10.4%
Quadriceps
7.5%
Glutes
5.6%
Hamstrings
4.9%
Upper Back
4.5%
Biceps
4.3%
Forearms
4.1%
Lats
3.3%
Lower Back
2.8%
Calves
2.8%
Rear Delts
2.6%
Adductors
1.7%
Middle Delts
1.4%
Abductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Machine)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Side Bend (Dumbbell)
4
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Machine)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Side Bend (Dumbbell)
4
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Machine)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Side Bend (Dumbbell)
4
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Machine)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Side Bend (Dumbbell)
4
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Machine)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Side Bend (Dumbbell)
4
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Machine)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Side Bend (Dumbbell)
4
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Machine)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Side Bend (Dumbbell)
4
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Machine)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Side Bend (Dumbbell)
4
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Machine)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Side Bend (Dumbbell)
4
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8 reps
RPE 8
2
Lateral Raise (Machine)
3
10 reps
RPE 8
3
Walking Lunge (Dumbbell)
3
8 reps
RPE 8
4
Seated Dip (Machine)
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Back Extension
3
10 reps
RPE 8
7
Side Bend (Dumbbell)
4
10 reps
RPE 8
8
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Dip (Assisted)
4
8 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
8
Push Up
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Dip (Assisted)
4
8 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
8
Push Up
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Dip (Assisted)
4
8 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
8
Push Up
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Dip (Assisted)
4
8 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
8
Push Up
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Dip (Assisted)
4
8 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
8
Push Up
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Dip (Assisted)
4
8 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
8
Push Up
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Dip (Assisted)
4
8 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
8
Push Up
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Dip (Assisted)
4
8 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
8
Push Up
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Dip (Assisted)
4
8 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
8
Push Up
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
10 reps
RPE 8
2
Plank
2
2 mins
RPE 8
3
Side Plank
4
1 mins
RPE 8
4
Leg Extension
3
10 reps
RPE 8
5
Dip (Assisted)
4
8 reps
RPE 8
6
Front Raise
3
10 reps
RPE 8
7
Hammer Curl (Dumbbell)
4
8 reps
RPE 8
8
Push Up
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
7
Reverse Lunge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
7
Reverse Lunge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
7
Reverse Lunge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
7
Reverse Lunge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
7
Reverse Lunge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
7
Reverse Lunge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
7
Reverse Lunge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
7
Reverse Lunge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
7
Reverse Lunge (Barbell)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
French Press
4
8 reps
RPE 8
3
Tricep Pushdown (Cable)
3
12 reps
RPE 8
4
Seated Calf Raise
3
12 reps
RPE 8
5
Chest Fly (Machine)
3
12 reps
RPE 8
6
Leg Raise (Captain's Chair)
3
30 reps
RPE 8
7
Reverse Lunge (Barbell)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
High Row
4
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Side Bend (Dumbbell)
4
10 reps
RPE 8
9
Push Up
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
High Row
4
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Side Bend (Dumbbell)
4
10 reps
RPE 8
9
Push Up
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
High Row
4
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Side Bend (Dumbbell)
4
10 reps
RPE 8
9
Push Up
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
High Row
4
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Side Bend (Dumbbell)
4
10 reps
RPE 8
9
Push Up
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
High Row
4
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Side Bend (Dumbbell)
4
10 reps
RPE 8
9
Push Up
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
High Row
4
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Side Bend (Dumbbell)
4
10 reps
RPE 8
9
Push Up
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
High Row
4
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Side Bend (Dumbbell)
4
10 reps
RPE 8
9
Push Up
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
High Row
4
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Side Bend (Dumbbell)
4
10 reps
RPE 8
9
Push Up
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
High Row
4
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Side Bend (Dumbbell)
4
10 reps
RPE 8
9
Push Up
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rear Delt Fly (Cable)
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Incline Bench Press (Barbell)
4
8 reps
RPE 8
4
Face Pull
2
15 reps
RPE 8
5
High Row
4
8 reps
RPE 8
6
Walking Lunge (Dumbbell)
2
8 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Side Bend (Dumbbell)
4
10 reps
RPE 8
9
Push Up
2
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Leg Press
2
15 reps
RPE 8
7
Incline Chest Press (Machine)
4
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Leg Press
2
15 reps
RPE 8
7
Incline Chest Press (Machine)
4
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Leg Press
2
15 reps
RPE 8
7
Incline Chest Press (Machine)
4
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Leg Press
2
15 reps
RPE 8
7
Incline Chest Press (Machine)
4
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Leg Press
2
15 reps
RPE 8
7
Incline Chest Press (Machine)
4
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Leg Press
2
15 reps
RPE 8
7
Incline Chest Press (Machine)
4
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Leg Press
2
15 reps
RPE 8
7
Incline Chest Press (Machine)
4
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Leg Press
2
15 reps
RPE 8
7
Incline Chest Press (Machine)
4
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Leg Press
2
15 reps
RPE 8
7
Incline Chest Press (Machine)
4
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
3
12 reps
RPE 8
2
Tricep Pushdown (Cable)
3
12 reps
RPE 8
3
Dip (Assisted)
3
10 reps
RPE 8
4
Lat Pulldown
3
12 reps
RPE 8
5
Chest Fly (Cable)
3
12 reps
RPE 8
6
Leg Press
2
15 reps
RPE 8
7
Incline Chest Press (Machine)
4
8 reps
RPE 8
8
Preacher Curl (Barbell)
4
8 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
8 Reps
@8
2
Lateral Raise (Machine)
3 Sets
10 Reps
@8
3
Walking Lunge (Dumbbell)
3 Sets
8 Reps
@8
4
Seated Dip (Machine)
3 Sets
12 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
6
Back Extension
3 Sets
10 Reps
@8
7
Side Bend (Dumbbell)
4 Sets
10 Reps
@8
8
Leg Raise (Captain's Chair)
3 Sets
30 Reps
@8
Day 5
1
Seated Calf Raise
3 Sets
12 Reps
@8
2
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
3
Dip (Assisted)
3 Sets
10 Reps
@8
4
Lat Pulldown
3 Sets
12 Reps
@8
5
Chest Fly (Cable)
3 Sets
12 Reps
@8
6
Leg Press
2 Sets
15 Reps
@8
7
Incline Chest Press (Machine)
4 Sets
8 Reps
@8
8
Preacher Curl (Barbell)
4 Sets
8 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
French Press
4 Sets
8 Reps
@8
3
Tricep Pushdown (Cable)
3 Sets
12 Reps
@8
4
Seated Calf Raise
3 Sets
12 Reps
@8
5
Chest Fly (Machine)
3 Sets
12 Reps
@8
6
Leg Raise (Captain's Chair)
3 Sets
30 Reps
@8
7
Reverse Lunge (Barbell)
3 Sets
8 Reps
@8
Day 4
1
Rear Delt Fly (Cable)
3 Sets
10 Reps
@8
2
Leg Curl
3 Sets
10 Reps
@8
3
Incline Bench Press (Barbell)
4 Sets
8 Reps
@8
4
Face Pull
2 Sets
15 Reps
@8
5
High Row
4 Sets
8 Reps
@8
6
Walking Lunge (Dumbbell)
2 Sets
8 Reps
@8
7
Back Extension
3 Sets
10 Reps
@8
8
Side Bend (Dumbbell)
4 Sets
10 Reps
@8
9
Push Up
2 Sets
15 Reps
@8
Day 2
1
Leg Press
3 Sets
10 Reps
@8
2
Plank
2 Sets
2 mins
@8
3
Side Plank
4 Sets
1 mins
@8
4
Leg Extension
3 Sets
10 Reps
@8
5
Dip (Assisted)
4 Sets
8 Reps
@8
6
Front Raise
3 Sets
10 Reps
@8
7
Hammer Curl (Dumbbell)
4 Sets
8 Reps
@8
8
Push Up
2 Sets
15 Reps
@8