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Men's 5 Day Full Body

by Charlie Bullock

Program Description

Unlock your strength potential with the Men's 5 Day Full Body program, designed for those ready to take their training to the next level. Over 12 weeks, you'll engage in 70-minute sessions five days a week, focusing on building muscle through a balanced full-body approach. Perfect for intermediate lifters, this program utilizes a full gym setup to maximize your gains and enhance your physique. Get ready to challenge yourself and see real results!

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 06, 2026 01:40
  • Last Edited
    Apr 06, 2026 01:48
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.3%
Front Delts
11.8%
Hamstrings
8.7%
Lats
8.2%
Middle Delts
8.2%
Triceps
8.2%
Abs
6.7%
Chest
6.2%
Biceps
6.2%
Quadriceps
6.2%
Glutes
5.6%
Rear Delts
5.1%
Calves
4.1%
Lower Back
1.5%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pec Deck (Machine)
2
10-15 reps
RPE 9-10
2
Lat Pulldown (Single Arm)
2
8-12 reps
RPE 8-9
3
Low Incline Smith Machine Press
2
8-12 reps
RPE 8-9
4
Lying Leg Curl
2
10-15 reps
RPE 9-10
5
Back Extension (Weighted)
1
8-12 reps
RPE 8-9
6
Cable Crunch
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Lateral Raise (Cable)
3
10-15 reps
RPE 9-10
2
Seated Bayesian Curl
2
10-15 reps
RPE 9-10
3
Single Arm Overhead Tricep Extension
2
10-15 reps
RPE 9-10
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Standing Calf Raise
2
10-15 reps
RPE 9-10
6
Single Leg Press
2
10-15 reps
RPE 8-9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
2
10-15 reps
RPE 9-10
2
Chest Press (Machine)
2
8-12 reps
RPE 8-9
3
Seated Wide-Grip Row (Cable)
2
8-12 reps
RPE 8-9
4
Leg Curl
2
10-15 reps
RPE 9-10
5
Hip Thrust (Machine)
1
8-12 reps
RPE 8-9
6
Reverse Abs Crunch (Bodyweight)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Cable)
2
10-15 reps
RPE 9-10
2
Back Supported Tricep Extension
2
10-15 reps
RPE 9-10
3
Preacher Curl (Machine)
2
10-15 reps
RPE 9-10
4
Leg Extension
2
10-15 reps
RPE 9-10
5
Single Leg Calf Raise (Bodyweight)
2
RPE 9-10
6
Pendulum Squat
2
8-12 reps
RPE 8-9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
10-15 reps
RPE 9-10
2
Chin-Up (Weighted)
2
6-10 reps
RPE 8-9
3
Dip (Weighted)
2
8-12 reps
RPE 8-9
4
Kelso Shrug (Chest Supported)
2
10-15 reps
RPE 9-10
5
Single Leg Extension
2
10-15 reps
RPE 9-10
6
Windshield Wipers
2
RPE 9-10
Week 1
1 / 12 Weeks
Day 1
1
Pec Deck (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
3
Low Incline Smith Machine Press
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
4
Lying Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
5
Back Extension (Weighted)
1 Set
8-12 Reps
@8-9
6
Cable Crunch
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
Day 2
1
Lying Lateral Raise (Cable)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
2
Seated Bayesian Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
3
Single Arm Overhead Tricep Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
4
Kelso Shrug (Chest Supported)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
5
Standing Calf Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
6
Single Leg Press
1 Set
1 Set
10-15 Reps
10-15 Reps
@8-9
@8-9
Day 3
1
Straight Arm Pulldown
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
2
Chest Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
4
Leg Curl
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
5
Hip Thrust (Machine)
1 Set
8-12 Reps
@8-9
6
Reverse Abs Crunch (Bodyweight)
1 Set
1 Set
@10
@10
Day 4
1
Upright Row (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
2
Back Supported Tricep Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
3
Preacher Curl (Machine)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
4
Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
5
Single Leg Calf Raise (Bodyweight)
1 Set
1 Set
@9-10
@9-10
6
Pendulum Squat
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
Day 5
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9-10
@9-10
@9-10
2
Chin-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
@8-9
@8-9
3
Dip (Weighted)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8-9
@8-9
4
Kelso Shrug (Chest Supported)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
5
Single Leg Extension
1 Set
1 Set
10-15 Reps
10-15 Reps
@9-10
@9-10
6
Windshield Wipers
1 Set
1 Set
@9-10
@9-10