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BoostcampPNG

Novice revamped (1)

by Jack G.
1 athletes joined

Program Description

To build a base of muscle

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 17, 2026 01:39
  • Last Edited
    Feb 17, 2026 01:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.4%
Upper Back
12.4%
Front Delts
8.8%
Biceps
8.8%
Glutes
8%
Lats
7.1%
Middle Delts
7.1%
Quadriceps
7.1%
Hamstrings
7.1%
Abs
6.2%
Chest
5.3%
Forearms
2.7%
Lower Back
2.7%
Rear Delts
1.8%
Adductors
1.8%
Abductors
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Seated Overhead Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Incline Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-10 reps
RPE 10
7
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Shrug (Trap Bar)
2
8-15 reps
RPE 10
4
Leg Press
2
8-12 reps
RPE 10
5
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
2
Lat Pulldown
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
3
Incline Bench Press (Dumbbell)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
4
Chest Supported Row (Machine)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
5
Hammer Curl (Dumbbell)
2
8-10 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
6-8 reps
RPE 10
2
Back Extension (Weighted)
2
8-12 reps
RPE 10
3
Lateral Raise (Dumbbell)
2
8-10 reps
RPE 10
4
Shrug (Barbell)
2
8-10 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
7
Decline Sit Up (Weighted)
1
1
6-8 reps
8-10 reps
RPE 10
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Lat Pulldown
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Seated Overhead Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
4
Chest Supported Row (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
5
Incline Curl (Dumbbell)
2 Sets
8-10 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8-10 Reps
@10
7
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
Day 2
1
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Shrug (Trap Bar)
2 Sets
8-15 Reps
@10
4
Leg Press
2 Sets
8-12 Reps
@10
5
Decline Sit Up (Weighted)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
2
Lat Pulldown
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10
5
Hammer Curl (Dumbbell)
2 Sets
8-10 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8-10 Reps
@10
Day 4
1
High Bar Squat (Barbell)
2 Sets
6-8 Reps
@10
2
Back Extension (Weighted)
2 Sets
8-12 Reps
@10
3
Lateral Raise (Dumbbell)
2 Sets
8-10 Reps
@10
4
Shrug (Barbell)
2 Sets
8-10 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
7
Decline Sit Up (Weighted)
1 Set
1 Set
6-8 Reps
8-10 Reps
@10
@10