Program Description
This program consist of 5 total weight lifting days. Two of the days will focus legs, two of the days will focus back and the week as a whole will prioritize hitting each muscle group with the optimal training frequency given the volume. The final day of the week is a back and chest superset workout.(pairing made by Arnold him self) I added abs just because we shouldn’t neglect it too much. Rest periods during workout should be 60-90 secs in between sets. 7-9 RPE, try to push to failure on last set. Day 5 is superset Any questions or just want chat Discord : T3stacks Ig: active.tn
Program Overview
- LevelIntermediate, Novice
- GoalBodyweight Fitness, Muscle & Sculpting
- EquipmentFull Gym
- Program Length10 weeks
- Time Per Workout60 minutes
- CreatedJul 02, 2024 03:31
- Last EditedSep 14, 2024 11:46
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ON THE BOOSTCAMP APP FOR FREE
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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
Squat (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
2
2
12 reps
10 reps
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
2
2
12 reps
10 reps
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
2
2
12 reps
10 reps
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
2
2
12 reps
10 reps
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
2
2
12 reps
10 reps
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
2
2
12 reps
10 reps
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
2
2
12 reps
10 reps
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
2
2
12 reps
10 reps
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
2
2
12 reps
10 reps
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
8 reps
8 reps
RPE 7
RPE 9
2
Leg Press
2
2
12 reps
10 reps
RPE 8.5
RPE 9
3
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 9
4
Leg Extension
3
15 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 10
6
Decline Crunch
3
10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Mountain Climber
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Mountain Climber
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Mountain Climber
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Mountain Climber
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Mountain Climber
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Mountain Climber
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Mountain Climber
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Mountain Climber
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Mountain Climber
3
14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
5
8 reps
RPE 9
2
Lat Pulldown (Neutral Grip)
4
12 reps
RPE 9
3
Seated Row (Cable)
3
12 reps
RPE 9.5
4
Preacher Curl (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 9.5
5
Incline Curl (Dumbbell)
3
12 reps
RPE 9
6
Mountain Climber
3
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
4
8 reps
RPE 9
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 9
3
Shoulder Press (Machine)
3
12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
3
12 reps
RPE 9
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 9
6
Overhead Extension (Dumbbell)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 9.5
6
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 9.5
6
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 9.5
6
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 9.5
6
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 9.5
6
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 9.5
6
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 9.5
6
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 9.5
6
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 9.5
6
Plank
2
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8 reps
RPE 9
2
Hip Thrust (Barbell)
4
12 reps
RPE 9
3
Walking Lunge (Dumbbell)
3
15 reps
RPE 8
4
Leg Curl
3
12 reps
RPE 9
5
Seated Calf Raise
3
25 reps
RPE 9.5
6
Plank
2
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Dumbbell Row
4
8 reps
RPE 9
3A
Lat Pulldown
4
12 reps
RPE 9
3B
Push Up
4
15 reps
RPE 9
4A
Chest Fly (Machine)
3
12 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Dumbbell Row
4
8 reps
RPE 9
3A
Lat Pulldown
4
12 reps
RPE 9
3B
Push Up
4
15 reps
RPE 9
4A
Chest Fly (Machine)
3
12 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Dumbbell Row
4
8 reps
RPE 9
3A
Lat Pulldown
4
12 reps
RPE 9
3B
Push Up
4
15 reps
RPE 9
4A
Chest Fly (Machine)
3
12 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Dumbbell Row
4
8 reps
RPE 9
3A
Lat Pulldown
4
12 reps
RPE 9
3B
Push Up
4
15 reps
RPE 9
4A
Chest Fly (Machine)
3
12 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Dumbbell Row
4
8 reps
RPE 9
3A
Lat Pulldown
4
12 reps
RPE 9
3B
Push Up
4
15 reps
RPE 9
4A
Chest Fly (Machine)
3
12 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Dumbbell Row
4
8 reps
RPE 9
3A
Lat Pulldown
4
12 reps
RPE 9
3B
Push Up
4
15 reps
RPE 9
4A
Chest Fly (Machine)
3
12 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Dumbbell Row
4
8 reps
RPE 9
3A
Lat Pulldown
4
12 reps
RPE 9
3B
Push Up
4
15 reps
RPE 9
4A
Chest Fly (Machine)
3
12 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Dumbbell Row
4
8 reps
RPE 9
3A
Lat Pulldown
4
12 reps
RPE 9
3B
Push Up
4
15 reps
RPE 9
4A
Chest Fly (Machine)
3
12 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Dumbbell Row
4
8 reps
RPE 9
3A
Lat Pulldown
4
12 reps
RPE 9
3B
Push Up
4
15 reps
RPE 9
4A
Chest Fly (Machine)
3
12 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
2A
Bench Press (Dumbbell)
4
8 reps
RPE 9
2B
Dumbbell Row
4
8 reps
RPE 9
3A
Lat Pulldown
4
12 reps
RPE 9
3B
Push Up
4
15 reps
RPE 9
4A
Chest Fly (Machine)
3
12 reps
RPE 9
4B
Rear Delt Fly (Machine)
3
12 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Squat (Barbell)2 Sets
3 Sets
8 Reps
8 Reps
@7
@9
2
Leg Press2 Sets
2 Sets
12 Reps
10 Reps
@8.5
@9
3
Bulgarian Split Squat (Dumbbell)3 Sets
12 Reps
@9
4
Leg Extension3 Sets
15 Reps
@9
5
Seated Calf Raise3 Sets
25 Reps
@10
6
Decline Crunch3 Sets
10 Reps
@9
Day 2
1
T-Bar Row5 Sets
8 Reps
@9
2
Lat Pulldown (Neutral Grip)4 Sets
12 Reps
@9
3
Seated Row (Cable)3 Sets
12 Reps
@9.5
4
Preacher Curl (Barbell)1 Set
2 Sets
12 Reps
12 Reps
@9
@9.5
5
Incline Curl (Dumbbell)3 Sets
12 Reps
@9
6
Mountain Climber3 Sets
14 Reps
@10
Day 3
1
Standing Shoulder Press (Dumbbell)4 Sets
8 Reps
@9
2
Lateral Raise (Dumbbell)4 Sets
12 Reps
@9
3
Shoulder Press (Machine)3 Sets
12 Reps
@9
4
Incline Bench Press (Dumbbell)3 Sets
12 Reps
@9
5
Tricep Rope Push Down (Cable)3 Sets
12 Reps
@9
6
Overhead Extension (Dumbbell)3 Sets
12 Reps
@9
Day 4
1
Romanian Deadlift (Dumbbell)4 Sets
8 Reps
@9
2
Hip Thrust (Barbell)4 Sets
12 Reps
@9
3
Walking Lunge (Dumbbell)3 Sets
15 Reps
@8
4
Leg Curl3 Sets
12 Reps
@9
5
Seated Calf Raise3 Sets
25 Reps
@9.5
6
Plank2 Sets
1 mins
@10
Day 5
2A
Bench Press (Dumbbell)4 Sets
8 Reps
@9
2B
Dumbbell Row4 Sets
8 Reps
@9
3A
Lat Pulldown4 Sets
12 Reps
@9
3B
Push Up4 Sets
15 Reps
@9
4A
Chest Fly (Machine)3 Sets
12 Reps
@9
4B
Rear Delt Fly (Machine)3 Sets
12 Reps
@9