logo
BoostcampPNG

Average to Jacked 🐦‍🔥

by Suraj S.
1 athletes joined

Program Description

Give this program 6 months - 1 year. Make minor modifications only if 1) there is physical issue to not do the movement 2) plateaued. You will loose fat and build muscle on this program NO CAP. Diet is 80% of your transformation. Eat in a 250-300 calorie deficit if you are 15% BF or below. You can go 500-800 deficit if you are 25-30-% + body fat. Sleep 6-8 hrs. Its the quality of sleep not quantity that matters. Protein 0.6-0.8 lbs per bw. Fats 35% rest carbs. Boom. Don’t read the next science based workout. Keep your head down, ghost your existing self and rise Jacked . - best S

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Mar 19, 2026 02:47
  • Last Edited
    Mar 19, 2026 04:01
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.3%
Triceps
10.3%
Front Delts
10.3%
Lats
8.2%
Biceps
8.2%
Chest
8.2%
Quadriceps
8.2%
Hamstrings
8.2%
Glutes
6.2%
Forearms
4.1%
Middle Delts
4.1%
Rear Delts
3.1%
Abs
2.1%
Calves
2.1%
Neck
2.1%
Abductors
1%
Lower Back
1%
Adductors
1%
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
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
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
6-10 reps
RPE 10
2
Seated Row (Cable)
1
6-10 reps
RPE 10
3
Incline Curl (Dumbbell)
1
8-12 reps
RPE 10
4
Hammer Curl (Dumbbell)
1
8-12 reps
RPE 10
5
Rear Delt Fly (Machine)
1
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
6-10 reps
RPE 10
2
Chest Fly (Cable)
1
8-12 reps
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
6-10 reps
RPE 10
4
Lateral Raise (Machine)
1
12-15 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
1
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
6-10 reps
RPE 10
2
Leg Extension
1
12-15 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
1
8-12 reps
RPE 10
4
Seated Hamstring Curl
1
8-12 reps
RPE 10
5
Seated Calf Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
2
4-8 reps
RPE 10
2
Push Up (Weighted)
2
15-25 reps
RPE 10
3
Cossack Squat
1
50+ reps
RPE 9
4
Neck Curl
1
12-15 reps
RPE 8
5
Shrug (Barbell)
1
12-15 reps
RPE 10
6
Wrist Curls
1
12-15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Wide Grip Lat Pulldown
1 Set
6-10 Reps
@10
2
Seated Row (Cable)
1 Set
6-10 Reps
@10
3
Incline Curl (Dumbbell)
1 Set
8-12 Reps
@10
4
Hammer Curl (Dumbbell)
1 Set
8-12 Reps
@10
5
Rear Delt Fly (Machine)
1 Set
12-15 Reps
@10
Day 2
1
Incline Bench Press (Smith Machine)
1 Set
6-10 Reps
@10
2
Chest Fly (Cable)
1 Set
8-12 Reps
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
6-10 Reps
@10
4
Lateral Raise (Machine)
1 Set
12-15 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
1 Set
12-20 Reps
@10
Day 3
1
Leg Press
1 Set
6-10 Reps
@10
2
Leg Extension
1 Set
12-15 Reps
@10
3
Romanian Deadlift (Dumbbell)
1 Set
8-12 Reps
@10
4
Seated Hamstring Curl
1 Set
8-12 Reps
@10
5
Seated Calf Raise
1 Set
15-25 Reps
@10
Day 4
1
Chin-Up (Weighted)
2 Sets
4-8 Reps
@10
2
Push Up (Weighted)
2 Sets
15-25 Reps
@10
3
Cossack Squat
1 Set
50+ Reps
@9
4
Neck Curl
1 Set
12-15 Reps
@8
5
Shrug (Barbell)
1 Set
12-15 Reps
@10
6
Wrist Curls
1 Set
12-15 Reps
@10