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Athletic Body Builder System

by Luis Chacon
1 athletes joined

Program Description

Transform your physique with the Athletic Body Builder System, a comprehensive 12-week program designed for those ready to take their training to the next level. Committing to six days a week, each 70-minute session blends athletic training with bodybuilding techniques to sculpt muscle and enhance performance. Ideal for intermediate and advanced lifters, this program requires access to a full gym and will push your limits while delivering impressive results. Get ready to build strength, increase endurance, and achieve the athletic body you’ve always wanted!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 11, 2026 04:35
  • Last Edited
    Mar 11, 2026 04:38
Muscle Engagement
Front
Back
MuscleSet
Upper Back
15.5%
Hamstrings
12.1%
Lats
9.7%
Glutes
9.6%
Biceps
9.2%
Abs
7.6%
Quadriceps
7.3%
Rear Delts
5.2%
Forearms
4.5%
Calves
4.5%
Triceps
3.8%
Lower Back
3.5%
Front Delts
1.9%
Middle Delts
1.9%
Chest
1%
Cardio
1%
Other
1%
Adductors
0.9%
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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
Pull-Up (Bodyweight)
4
4-6 reps
-
2
Pull-Up (Assisted)
2
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
-
2
Pull-Up (Assisted)
2
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
-
2
Pull-Up (Assisted)
2
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
-
2
Pull-Up (Assisted)
2
8-10 reps
-
3
Chest Supported Row (Machine)
3
8-10 reps
-
4
Lat Pulldown (Neutral Grip)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 10
5
Single Arm Rear Delt Fly (Cable)
3
12-15 reps
RPE 8
6
Shrug (Dumbbell)
3
10-12 reps
RPE 9
7
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 8
8
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
9
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-8 reps
-
2
Pull-Up (Assisted)
2
8-10 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6
Shrug (Dumbbell)
4
10-12 reps
-
7
Incline Bench Press (Dumbbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
10-12 reps
-
9
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-8 reps
-
2
Pull-Up (Assisted)
2
8-10 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6
Shrug (Dumbbell)
4
10-12 reps
-
7
Incline Bench Press (Dumbbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
10-12 reps
-
9
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-8 reps
-
2
Pull-Up (Assisted)
2
8-10 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6
Shrug (Dumbbell)
4
10-12 reps
-
7
Incline Bench Press (Dumbbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
10-12 reps
-
9
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-8 reps
-
2
Pull-Up (Assisted)
2
8-10 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6
Shrug (Dumbbell)
4
10-12 reps
-
7
Incline Bench Press (Dumbbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
10-12 reps
-
9
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Pull-Up (Assisted)
2
10-12 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6
Shrug (Dumbbell)
4
10-12 reps
-
7
Incline Bench Press (Dumbbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
10-12 reps
-
9
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Pull-Up (Assisted)
2
10-12 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6
Shrug (Dumbbell)
4
10-12 reps
-
7
Incline Bench Press (Dumbbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
10-12 reps
-
9
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Pull-Up (Assisted)
2
10-12 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6
Shrug (Dumbbell)
4
10-12 reps
-
7
Incline Bench Press (Dumbbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
10-12 reps
-
9
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Pull-Up (Assisted)
2
10-12 reps
-
3
Chest Supported Row (Machine)
4
8-10 reps
-
4
Lat Pulldown
3
10-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
4
12-15 reps
-
6
Shrug (Dumbbell)
4
10-12 reps
-
7
Incline Bench Press (Dumbbell)
2
8-10 reps
-
8
Bicep Curl (EZ Bar)
3
10-12 reps
-
9
Tricep Rope Push Down (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
RPE 6
2
Stretching
1
15-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
RPE 6
2
Stretching
1
15-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
RPE 6
2
Stretching
1
15-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
RPE 6
2
Stretching
1
15-30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Tibialis Raise
3
15 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Tibialis Raise
3
15 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Tibialis Raise
3
15 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Standing Calf Raise
4
12-15 reps
RPE 8
6
Tibialis Raise
3
15 reps
RPE 8
7
Hanging Leg Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Curl
4
10-12 reps
-
4
Hip Thrust (Machine)
4
8-10 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Tibialis Raise
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Curl
4
10-12 reps
-
4
Hip Thrust (Machine)
4
8-10 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Tibialis Raise
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Curl
4
10-12 reps
-
4
Hip Thrust (Machine)
4
8-10 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Tibialis Raise
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Curl
4
10-12 reps
-
4
Hip Thrust (Machine)
4
8-10 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Tibialis Raise
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Curl
4
10-12 reps
-
4
Hip Thrust (Machine)
4
8-10 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Tibialis Raise
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Curl
4
10-12 reps
-
4
Hip Thrust (Machine)
4
8-10 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Tibialis Raise
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Curl
4
10-12 reps
-
4
Hip Thrust (Machine)
4
8-10 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Tibialis Raise
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
6-8 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
8-10 reps
-
3
Leg Curl
4
10-12 reps
-
4
Hip Thrust (Machine)
4
8-10 reps
-
5
Standing Calf Raise
5
12-15 reps
-
6
Tibialis Raise
3
15 reps
-
7
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
RPE 6
2
Stretching
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
RPE 6
2
Stretching
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
RPE 6
2
Stretching
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
RPE 6
2
Stretching
1
15-30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-40 mins
-
2
Stretching
1
15-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8
2
Single Arm Row (Cable)
3
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
8
Reverse Curl (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8
2
Single Arm Row (Cable)
3
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
8
Reverse Curl (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8
2
Single Arm Row (Cable)
3
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
8
Reverse Curl (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
4-6 reps
RPE 8
2
Single Arm Row (Cable)
3
8-10 reps
RPE 8
3
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 8
4
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
5
Face Pull
3
12-15 reps
RPE 8
6
Incline Curl (Dumbbell)
3
10-12 reps
RPE 8
7
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 8
8
Reverse Curl (Barbell)
3
12-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-8 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
3
10-12 reps
-
8
Reverse Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-8 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
3
10-12 reps
-
8
Reverse Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-8 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
3
10-12 reps
-
8
Reverse Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
5-8 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
3
10-12 reps
-
8
Reverse Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
3
10-12 reps
-
8
Reverse Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
3
10-12 reps
-
8
Reverse Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
3
10-12 reps
-
8
Reverse Curl (Barbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
4
6-10 reps
-
2
Single Arm Row (Cable)
4
8-10 reps
-
3
Lateral Raise (Dumbbell)
4
12-15 reps
-
4
Rear Delt Fly (Machine)
4
12-15 reps
-
5
Face Pull
3
12-15 reps
-
6
Incline Curl (Dumbbell)
3
10-12 reps
-
7
Skull Crusher (Dumbbell)
3
10-12 reps
-
8
Reverse Curl (Barbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
4
12-15 reps
RPE 8
6
Single Arm Farmer Carry
3
0.6 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
4
12-15 reps
RPE 8
6
Single Arm Farmer Carry
3
0.6 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
4
12-15 reps
RPE 8
6
Single Arm Farmer Carry
3
0.6 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 8
3
Lying Leg Curl
3
10-12 reps
RPE 8
4
Hip Thrust (Machine)
3
8-10 reps
RPE 8
5
Seated Calf Raise
4
12-15 reps
RPE 8
6
Single Arm Farmer Carry
3
0.6 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
5
12-15 reps
-
6
Single Arm Farmer Carry
4
0.6-0.8 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
5
12-15 reps
-
6
Single Arm Farmer Carry
4
0.6-0.8 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
5
12-15 reps
-
6
Single Arm Farmer Carry
4
0.6-0.8 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
5
12-15 reps
-
6
Single Arm Farmer Carry
4
0.6-0.8 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
5
12-15 reps
-
6
Single Arm Farmer Carry
4
0.6-0.8 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
5
12-15 reps
-
6
Single Arm Farmer Carry
4
0.6-0.8 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
5
12-15 reps
-
6
Single Arm Farmer Carry
4
0.6-0.8 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
4
5-6 reps
-
2
Walking Lunge (Dumbbell)
4
10 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Hip Thrust (Machine)
3
8-10 reps
-
5
Seated Calf Raise
5
12-15 reps
-
6
Single Arm Farmer Carry
4
0.6-0.8 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
-
2
Pull-Up (Assisted)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
-
-
-
4
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@10
5
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Shrug (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@9
@9
@9
7
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@8
8
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
9
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
Day 2
1
Cardio
1 Set
30-40 mins
@6
2
Stretching
1 Set
15-30 mins
@6
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
@8
@8
@8
@8
2
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
6
Tibialis Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
7
Hanging Leg Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@8
@8
@8
Day 4
1
Cardio
1 Set
30-40 mins
@6
2
Stretching
1 Set
15-30 mins
@6
Day 5
1
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
4-6 Reps
@8
@8
@8
@8
2
Single Arm Row (Cable)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
4
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
5
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
7
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
8
Reverse Curl (Barbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
Day 6
1
Trap Bar Deadlift
1 Set
1 Set
1 Set
1 Set
5-6 Reps
5-6 Reps
5-6 Reps
5-6 Reps
@10
@10
@10
@10
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
3
Lying Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@8
@8
@8
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
5
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@8
@8
@8
@8
6
Single Arm Farmer Carry
1 Set
1 Set
1 Set
0.6 mins
0.6 mins
0.6 mins
@8
@8
@8