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 EditedJun 18, 2025 10:09
Summary
Embark on a transformative 10-week journey with the Top Tier Fat Loss Program, designed to torch fat and build lean muscle. This comprehensive plan features five intense training days each week, focusing on compound movements and targeted exercises to maximize calorie burn and sculpt your physique. With a mix of barbell, machine, and bodyweight workouts, you'll engage every muscle group while pushing your limits. Get ready to elevate your fitness game and achieve the results you've always wanted!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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