logo
BoostcampPNG

Muscle mommy calisthenics powerlifter cardio queen

by Julie A.
1 athletes joined
5.0
(1 rating)

Program Description

Unleash your inner strength with the "Muscle Mommy Calisthenics Powerlifter Cardio Queen" program! Over the course of 10 weeks, you'll engage in a comprehensive routine designed for both novice and intermediate lifters, focusing on bodybuilding, powerlifting, and athletic performance. With 50 days of training, this program combines dynamic calisthenics and traditional powerlifting exercises to build muscle, enhance endurance, and boost overall fitness. Get ready to transform your body and elevate your training game in a full gym environment!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerlifting, Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 04, 2026 11:27
  • Last Edited
    Mar 05, 2026 12:18
Muscle Engagement
Front
Back
MuscleSet
Glutes
13%
Hamstrings
11.9%
Quadriceps
11.6%
Abs
10%
Triceps
8.9%
Lats
7.5%
Upper Back
6.6%
Biceps
6.6%
Front Delts
6.4%
Chest
5.5%
Middle Delts
3.3%
Lower Back
1.9%
Adductors
1.9%
Forearms
1.7%
Abductors
1.7%
Rear Delts
0.8%
Other
0.6%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 8.5
RPE 10
5
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 8.5
RPE 10
5
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 8.5
RPE 10
5
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 8.5
RPE 10
5
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 8.5
RPE 10
5
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 8.5
RPE 10
5
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 8.5
RPE 10
5
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 8.5
RPE 10
5
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 8.5
RPE 10
5
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
2
1
1
12 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
2
Romanian Deadlift (Barbell)
1
2
12 reps
10 reps
RPE 7
RPE 8
3
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Seated Hamstring Curl
2
1
12 reps
10 reps
RPE 8.5
RPE 10
5
Glute Kickback (Cable)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm Iso Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm Iso Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm Iso Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm Iso Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm Iso Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm Iso Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm Iso Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm Iso Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm Iso Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
2
1
8 reps
6 reps
RPE 9.5
RPE 10
2
Wide Grip Lat Pulldown
2
1
12 reps
10 reps
RPE 8
RPE 9.5
3
Lat Pulldown (Neutral Grip)
2
1
12 reps
10 reps
RPE 8
RPE 9.5
4
Single Arm Iso Row
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 9
5
Standing Pullover (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 10
7
Incline Curl (Dumbbell)
2
1
10 reps
8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
6
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
6
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
6
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
6
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
6
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
6
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
6
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
6
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
6
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
3 reps
RPE 8
2
Squat (Smith Machine)
2
8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
10 reps
RPE 8
4
Step-Up (Weighted)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
5
Leg Extension
1
1
1
12 reps
12 reps
10 reps
RPE 9
RPE 10
RPE 10
6
Hip Abductor (Machine)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
4 reps
3 reps
3 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Push Up (Knees)
2
3 reps
-
5
Tricep Pushdown (Cable)
2
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
4 reps
3 reps
3 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Push Up (Knees)
2
3 reps
-
5
Tricep Pushdown (Cable)
2
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
4 reps
3 reps
3 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Push Up (Knees)
2
3 reps
-
5
Tricep Pushdown (Cable)
2
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
4 reps
3 reps
3 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Push Up (Knees)
2
3 reps
-
5
Tricep Pushdown (Cable)
2
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
4 reps
3 reps
3 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Push Up (Knees)
2
3 reps
-
5
Tricep Pushdown (Cable)
2
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
4 reps
3 reps
3 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Push Up (Knees)
2
3 reps
-
5
Tricep Pushdown (Cable)
2
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
4 reps
3 reps
3 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Push Up (Knees)
2
3 reps
-
5
Tricep Pushdown (Cable)
2
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
4 reps
3 reps
3 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Push Up (Knees)
2
3 reps
-
5
Tricep Pushdown (Cable)
2
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
4 reps
3 reps
3 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Push Up (Knees)
2
3 reps
-
5
Tricep Pushdown (Cable)
2
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
1
5 reps
4 reps
3 reps
3 reps
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Seated Shoulder Press (Dumbbell)
1
1
1
10 reps
8 reps
6 reps
RPE 9
RPE 9
RPE 9
3
Lateral Raise (Cable)
2
1
12 reps
12 reps
RPE 9
RPE 10
4
Push Up (Knees)
2
3 reps
-
5
Tricep Pushdown (Cable)
2
1
1
8 reps
6 reps
6 reps
RPE 9
RPE 9
RPE 10
6
Tricep Extension (Cable)
1
1
8 reps
6 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
2
Sit Up
3
10 reps
RPE 10
3
Plank
2
1 mins
RPE 10
4
Sprint
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
2
Sit Up
3
10 reps
RPE 10
3
Plank
2
1 mins
RPE 10
4
Sprint
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
2
Sit Up
3
10 reps
RPE 10
3
Plank
2
1 mins
RPE 10
4
Sprint
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
2
Sit Up
3
10 reps
RPE 10
3
Plank
2
1 mins
RPE 10
4
Sprint
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
2
Sit Up
3
10 reps
RPE 10
3
Plank
2
1 mins
RPE 10
4
Sprint
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
2
Sit Up
3
10 reps
RPE 10
3
Plank
2
1 mins
RPE 10
4
Sprint
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
2
Sit Up
3
10 reps
RPE 10
3
Plank
2
1 mins
RPE 10
4
Sprint
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
2
Sit Up
3
10 reps
RPE 10
3
Plank
2
1 mins
RPE 10
4
Sprint
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
2
Sit Up
3
10 reps
RPE 10
3
Plank
2
1 mins
RPE 10
4
Sprint
1
20 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Raise (Captain's Chair)
3
12 reps
RPE 9
2
Sit Up
3
10 reps
RPE 10
3
Plank
2
1 mins
RPE 10
4
Sprint
1
20 mins
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Hip Thrust (Barbell)
2 Sets
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8
@9
@9.5
2
Romanian Deadlift (Barbell)
1 Set
2 Sets
12 Reps
10 Reps
@7
@8
3
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
4
Seated Hamstring Curl
2 Sets
1 Set
12 Reps
10 Reps
@8.5
@10
5
Glute Kickback (Cable)
3 Sets
12 Reps
@8.5
Day 2
1
Pull-Up (Band)
2 Sets
1 Set
8 Reps
6 Reps
@9.5
@10
2
Wide Grip Lat Pulldown
2 Sets
1 Set
12 Reps
10 Reps
@8
@9.5
3
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
12 Reps
10 Reps
@8
@9.5
4
Single Arm Iso Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@9
@9
5
Standing Pullover (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@10
7
Incline Curl (Dumbbell)
2 Sets
1 Set
10 Reps
8 Reps
@9
@10
Day 3
1
Squat (Barbell)
5 Sets
3 Reps
@8
2
Squat (Smith Machine)
2 Sets
8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
@8
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
5
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@9
@10
@10
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
2 Sets
1 Set
5 Reps
4 Reps
3 Reps
3 Reps
@9
@9
@9.5
@10
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@9
@9
@9
3
Lateral Raise (Cable)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
4
Push Up (Knees)
2 Sets
3 Reps
-
5
Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@9
@9
@10
6
Tricep Extension (Cable)
1 Set
1 Set
8 Reps
6 Reps
@10
@10
Day 5
1
Leg Raise (Captain's Chair)
3 Sets
12 Reps
@9
2
Sit Up
3 Sets
10 Reps
@10
3
Plank
2 Sets
1 mins
@10
4
Sprint
1 Set
20 mins
@10