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Moj

by Arnes Biogradlija
1 athletes joined

Program Description

Training

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 01, 2024 03:30
  • Last Edited
    Jun 18, 2025 11:35

Summary

Unlock your strength potential with the Moj program, a 12-week journey designed to sculpt your body through focused, effective workouts. Committing just four days a week, you'll engage in a variety of dumbbell exercises targeting your chest, core, and legs, ensuring balanced muscle development. Each session is crafted to elevate your intensity and push your limits, making every rep count. Get ready to transform your physique and boost your confidence—all from the comfort of home!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
15 reps
RPE 8
2
Bench Press (Dumbbell)
4
15 reps
RPE 8
3
Decline Bench Press (Dumbbell)
4
15 reps
RPE 8
4
Standing Shoulder Press (Dumbbell)
4
15 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
15 reps
RPE 8
7
Hammer Curl
3
15 reps
RPE 8
8
Abs Crunch (Weighted)
3
15 reps
RPE 9.5
9
Reverse Abs Crunch (Bodyweight)
3
15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
3
1
20 reps
RPE 8
-
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
3
1
15 reps
RPE 8
-
5
Arnold Press
3
1
15 reps
RPE 8
-
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
20 reps
RPE 9
2
Chest Supported Row (Dumbbell)
4
20 reps
RPE 8
3
Pullover (Dumbbell)
4
30 reps
RPE 9.5
4
Seated Overhead Press (Dumbbell)
4
15 reps
RPE 8
5
Arnold Press
4
15 reps
RPE 8
6
Front Squat (Dumbbell)
4
15 reps
RPE 8
7
Split Squat (Dumbbell)
4
12 reps
RPE 8
8
Deadlift (Dumbbell)
4
12 reps
RPE 8
9
Standing Calf Raise
3
1
50 reps
3 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
2
Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
3
Floor Chest Fly (Dumbbell)
4
15 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8.5
5
Abs Crunch (Weighted)
4
15 reps
RPE 9
6
Reverse Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
7
Abs Crunch (Bodyweight)
4
15 reps
RPE 9.5
8
Plank
4
60 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
4
15 reps
RPE 9
2
Split Squat (Dumbbell)
4
15 reps
RPE 8.5
3
Stiff Leg Deadlift (Dumbbell)
4
15 reps
RPE 9
4
Standing Calf Raise
4
50 reps
RPE 9.5
5
Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
6
Reverse Bicep Curl (Dumbbell)
3
15 reps
RPE 9.5
7
Hammer Curl
3
15 reps
RPE 9.5
8
Ab Wheel
3
30 reps
RPE 9.5
9
Russian Twist
3
20 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 3
1
Incline Chest Fly (Dumbbell)
4 Sets
15 Reps
@8.5
2
Chest Fly (Dumbbell)
4 Sets
15 Reps
@8.5
3
Floor Chest Fly (Dumbbell)
4 Sets
15 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@8.5
5
Abs Crunch (Weighted)
4 Sets
15 Reps
@9
6
Reverse Abs Crunch (Bodyweight)
4 Sets
15 Reps
@9.5
7
Abs Crunch (Bodyweight)
4 Sets
15 Reps
@9.5
8
Plank
4 Sets
60 mins
@9.5
Day 4
1
Goblet Squat
4 Sets
15 Reps
@9
2
Split Squat (Dumbbell)
4 Sets
15 Reps
@8.5
3
Stiff Leg Deadlift (Dumbbell)
4 Sets
15 Reps
@9
4
Standing Calf Raise
4 Sets
50 Reps
@9.5
5
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9.5
6
Reverse Bicep Curl (Dumbbell)
3 Sets
15 Reps
@9.5
7
Hammer Curl
3 Sets
15 Reps
@9.5
8
Ab Wheel
3 Sets
30 Reps
@9.5
9
Russian Twist
3 Sets
20 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
15 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
15 Reps
@8
3
Decline Bench Press (Dumbbell)
4 Sets
15 Reps
@8
4
Standing Shoulder Press (Dumbbell)
4 Sets
15 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
15 Reps
@8
7
Hammer Curl
3 Sets
15 Reps
@8
8
Abs Crunch (Weighted)
3 Sets
15 Reps
@9.5
9
Reverse Abs Crunch (Bodyweight)
3 Sets
15 Reps
@9.5
Day 2
1
Bent Over Row (Dumbbell)
4 Sets
20 Reps
@9
2
Chest Supported Row (Dumbbell)
3 Sets
1 Set
20 Reps
@8
-
3
Pullover (Dumbbell)
4 Sets
30 Reps
@9.5
4
Seated Overhead Press (Dumbbell)
3 Sets
1 Set
15 Reps
@8
-
5
Arnold Press
3 Sets
1 Set
15 Reps
@8
-
6
Front Squat (Dumbbell)
4 Sets
15 Reps
@8
7
Split Squat (Dumbbell)
4 Sets
12 Reps
@8
8
Deadlift (Dumbbell)
4 Sets
12 Reps
@8
9
Standing Calf Raise
3 Sets
1 Set
50 Reps
3 Reps
@9.5
@9.5