Program Description
**Ideal** is an 18-week workout program designed to maximize your strength and muscle gains through a structured approach. With 72 training days, this program incorporates a variety of supersets targeting all major muscle groups, ensuring effective and efficient workouts. Each session features exercises like the Chest Fly, Incline Bench Press, and Deadlifts, tailored to push your limits and enhance your performance. Get ready to transform your physique and elevate your training game with a program that balances intensity and recovery for optimal results!
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout30 minutes
- CreatedNov 24, 2025 07:03
- Last EditedNov 24, 2025 07:47
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.2%
Front Delts
10.1%
Triceps
10.1%
Chest
8.9%
Hamstrings
8.6%
Lats
7.6%
Abs
6.8%
Upper Back
6.6%
Glutes
6.6%
Middle Delts
5.1%
Calves
5.1%
Biceps
3.8%
Rear Delts
3.8%
Forearms
1.3%
Abductors
1.3%
Adductors
1.3%
Lower Back
1%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Chest Fly (Dumbbell)
1
6-10 reps
RPE 10
1B
Incline Bench Press (Dumbbell)
1
1-3 reps
RPE 10
2A
Pullover (Dumbbell)
1
6-10 reps
RPE 10
2B
Underhand Lat Pulldown
1
3-5 reps
RPE 10
3
Deadlift (Barbell)
1
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Squat (Barbell)
1
4-8 reps
RPE 10
2
Leg Curl
1
6-10 reps
RPE 10
3
Standing Calf Raise
1
15-20 reps
RPE 10
4
Cable Crunch
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Cable)
1
6-10 reps
RPE 10
1B
Seated Shoulder Press (Dumbbell)
1
1-3 reps
RPE 10
2
Rear Delt Fly (Dumbbell)
1
6-10 reps
RPE 10
3A
Bicep Curl (Barbell)
1
6-10 reps
RPE 10
3B
Barbell Row
1
1-3 reps
RPE 10
4A
Tricep Pushdown (Cable)
1
6-10 reps
RPE 10
4B
Dip (Weighted)
1
1-3 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Extension
1
8-15 reps
RPE 10
1B
Leg Press (45 Degrees)
1
4-8 reps
RPE 10
2
Standing Calf Raise
1
12-20 reps
RPE 10
3
Decline Sit Up (Weighted)
1
12-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1A
Chest Fly (Dumbbell)1 Set
6-10 Reps
@10
1B
Incline Bench Press (Dumbbell)1 Set
1-3 Reps
@10
2A
Pullover (Dumbbell)1 Set
6-10 Reps
@10
2B
Underhand Lat Pulldown1 Set
3-5 Reps
@10
3
Deadlift (Barbell)1 Set
6-10 Reps
@10
Day 3
1A
Lateral Raise (Cable)1 Set
6-10 Reps
@10
1B
Seated Shoulder Press (Dumbbell)1 Set
1-3 Reps
@10
2
Rear Delt Fly (Dumbbell)1 Set
6-10 Reps
@10
3A
Bicep Curl (Barbell)1 Set
6-10 Reps
@10
3B
Barbell Row1 Set
1-3 Reps
@10
4A
Tricep Pushdown (Cable)1 Set
6-10 Reps
@10
4B
Dip (Weighted)1 Set
1-3 Reps
@10
Day 4
1A
Leg Extension1 Set
8-15 Reps
@10
1B
Leg Press (45 Degrees)1 Set
4-8 Reps
@10
2
Standing Calf Raise1 Set
12-20 Reps
@10
3
Decline Sit Up (Weighted)1 Set
12-20 Reps
@10
Day 2
1A
Leg Extension1 Set
8-15 Reps
@10
1B
Squat (Barbell)1 Set
4-8 Reps
@10
2
Leg Curl1 Set
6-10 Reps
@10
3
Standing Calf Raise1 Set
15-20 Reps
@10
4
Cable Crunch1 Set
12-20 Reps
@10