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HEART DUAL STRENGTHOTROPY

by Varun
1 athletes joined

Program Description

The exercise selection was made in a way that allows you to perform both compound lifts and isolation lifts that target each muscle group. Doing so will help you accumulate volume without over-stressing your central nervous system. The program is best viewed as a template. It’s not optimized for any one individual and thus might require some tweaking to better fit your needs. As a program overall though, it’s a good starting point for any intermediate-advanced lifter looking to maximize his lean muscle gains.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 24, 2025 10:40
  • Last Edited
    Jul 10, 2025 01:13

Summary

Unlock your potential with HEART DUAL STRENGTHOTROPY, a dynamic 10-week program designed for serious lifters. Committing to six days a week, you'll alternate between intense strength training and cardio sessions, targeting every major muscle group while enhancing your cardiovascular fitness. Each workout is meticulously crafted to challenge your limits, featuring a blend of bodyweight, barbell, and machine exercises. Get ready to build strength, improve endurance, and transform your physique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Decline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 8.5
5
Cable Crossover
3
20 reps
RPE 7
6
Skull Crusher (Barbell)
3
15 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
25 reps
RPE 7
8
Push Up
1
50 reps
-
9
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 8.5
5
Cable Crossover
3
20 reps
RPE 7
6
Skull Crusher (Barbell)
3
15 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
25 reps
RPE 7
8
Push Up
1
50 reps
-
9
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 8.5
5
Cable Crossover
3
20 reps
RPE 7
6
Skull Crusher (Barbell)
3
15 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
25 reps
RPE 7
8
Push Up
1
50 reps
-
9
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 8.5
5
Cable Crossover
3
20 reps
RPE 7
6
Skull Crusher (Barbell)
3
15 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
25 reps
RPE 7
8
Push Up
1
50 reps
-
9
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 8.5
5
Cable Crossover
3
20 reps
RPE 7
6
Skull Crusher (Barbell)
3
15 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
25 reps
RPE 7
8
Push Up
1
50 reps
-
9
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 8.5
5
Cable Crossover
3
20 reps
RPE 7
6
Skull Crusher (Barbell)
3
15 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
25 reps
RPE 7
8
Push Up
1
50 reps
-
9
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 8.5
5
Cable Crossover
3
20 reps
RPE 7
6
Skull Crusher (Barbell)
3
15 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
25 reps
RPE 7
8
Push Up
1
50 reps
-
9
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 8.5
5
Cable Crossover
3
20 reps
RPE 7
6
Skull Crusher (Barbell)
3
15 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
25 reps
RPE 7
8
Push Up
1
50 reps
-
9
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 8.5
5
Cable Crossover
3
20 reps
RPE 7
6
Skull Crusher (Barbell)
3
15 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
25 reps
RPE 7
8
Push Up
1
50 reps
-
9
Cable Crunch
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Decline Bench Press (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Barbell)
3
12 reps
RPE 7.5
3
Chest Fly (Machine)
3
10 reps
RPE 7
4
Chest Press (Machine)
3
8 reps
RPE 8.5
5
Cable Crossover
3
20 reps
RPE 7
6
Skull Crusher (Barbell)
3
15 reps
RPE 7.5
7
Tricep Rope Push Down (Cable)
3
25 reps
RPE 7
8
Push Up
1
50 reps
-
9
Cable Crunch
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Box Squat (Barbell)
1
1
1
7 reps
5 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Leg Curl
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 8
7
Seated Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Box Squat (Barbell)
1
1
1
7 reps
5 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Leg Curl
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 8
7
Seated Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Box Squat (Barbell)
1
1
1
7 reps
5 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Leg Curl
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 8
7
Seated Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Box Squat (Barbell)
1
1
1
7 reps
5 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Leg Curl
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 8
7
Seated Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Box Squat (Barbell)
1
1
1
7 reps
5 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Leg Curl
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 8
7
Seated Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Box Squat (Barbell)
1
1
1
7 reps
5 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Leg Curl
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 8
7
Seated Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Box Squat (Barbell)
1
1
1
7 reps
5 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Leg Curl
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 8
7
Seated Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Box Squat (Barbell)
1
1
1
7 reps
5 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Leg Curl
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 8
7
Seated Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Box Squat (Barbell)
1
1
1
7 reps
5 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Leg Curl
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 8
7
Seated Calf Raise
3
20 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Box Jump
3
5 reps
-
2
Box Squat (Barbell)
1
1
1
7 reps
5 reps
5 reps
RPE 8.5
RPE 8.5
RPE 9
3
Step-Up (Weighted)
3
10 reps
RPE 6.5
4
Leg Extension
3
15 reps
RPE 7.5
5
Leg Curl
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
15 reps
RPE 8
7
Seated Calf Raise
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm High Row (Cable)
4
20 reps
RPE 6.5
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
25 reps
RPE 6.5
8
21s (EZ Bar)
3
21 reps
RPE 7
9
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm High Row (Cable)
4
20 reps
RPE 6.5
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
25 reps
RPE 6.5
8
21s (EZ Bar)
3
21 reps
RPE 7
9
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm High Row (Cable)
4
20 reps
RPE 6.5
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
25 reps
RPE 6.5
8
21s (EZ Bar)
3
21 reps
RPE 7
9
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm High Row (Cable)
4
20 reps
RPE 6.5
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
25 reps
RPE 6.5
8
21s (EZ Bar)
3
21 reps
RPE 7
9
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm High Row (Cable)
4
20 reps
RPE 6.5
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
25 reps
RPE 6.5
8
21s (EZ Bar)
3
21 reps
RPE 7
9
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm High Row (Cable)
4
20 reps
RPE 6.5
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
25 reps
RPE 6.5
8
21s (EZ Bar)
3
21 reps
RPE 7
9
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm High Row (Cable)
4
20 reps
RPE 6.5
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
25 reps
RPE 6.5
8
21s (EZ Bar)
3
21 reps
RPE 7
9
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm High Row (Cable)
4
20 reps
RPE 6.5
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
25 reps
RPE 6.5
8
21s (EZ Bar)
3
21 reps
RPE 7
9
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm High Row (Cable)
4
20 reps
RPE 6.5
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
25 reps
RPE 6.5
8
21s (EZ Bar)
3
21 reps
RPE 7
9
Russian Twist
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
15 reps
RPE 7.5
2
Seated Row (Cable)
3
15 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
15 reps
RPE 8
4
Lat Pulldown
3
10 reps
RPE 7
5
Single Arm High Row (Cable)
4
20 reps
RPE 6.5
6
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 8
7
Bicep Curl (EZ Bar)
3
25 reps
RPE 6.5
8
21s (EZ Bar)
3
21 reps
RPE 7
9
Russian Twist
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
6
Plank
2
0.5 mins
-
7
Wood Chop
3
20 reps
RPE 7
8
Dragon Flag
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
6
Plank
2
0.5 mins
-
7
Wood Chop
3
20 reps
RPE 7
8
Dragon Flag
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
6
Plank
2
0.5 mins
-
7
Wood Chop
3
20 reps
RPE 7
8
Dragon Flag
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
6
Plank
2
0.5 mins
-
7
Wood Chop
3
20 reps
RPE 7
8
Dragon Flag
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
6
Plank
2
0.5 mins
-
7
Wood Chop
3
20 reps
RPE 7
8
Dragon Flag
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
6
Plank
2
0.5 mins
-
7
Wood Chop
3
20 reps
RPE 7
8
Dragon Flag
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
6
Plank
2
0.5 mins
-
7
Wood Chop
3
20 reps
RPE 7
8
Dragon Flag
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
6
Plank
2
0.5 mins
-
7
Wood Chop
3
20 reps
RPE 7
8
Dragon Flag
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
6
Plank
2
0.5 mins
-
7
Wood Chop
3
20 reps
RPE 7
8
Dragon Flag
3
5 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
I, Y, T (IYT) Raise
2
1
10 reps
8 reps
RPE 7
RPE 7
2
Shoulder Press (Machine)
3
12 reps
RPE 7
3
One Arm Lateral Raise (Cable)
3
10 reps
RPE 7.5
4
Reverse Pec Deck
3
12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
8 reps
RPE 7.5
6
Plank
2
0.5 mins
-
7
Wood Chop
3
20 reps
RPE 7
8
Dragon Flag
3
5 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
12 reps
RPE 7
2
Concentration Curl
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Face Away Cable Curl
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
8
Decline Sit Up (Bodyweight)
3
20 reps
-
9
Hanging Oblique Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
12 reps
RPE 7
2
Concentration Curl
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Face Away Cable Curl
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
8
Decline Sit Up (Bodyweight)
3
20 reps
-
9
Hanging Oblique Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
12 reps
RPE 7
2
Concentration Curl
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Face Away Cable Curl
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
8
Decline Sit Up (Bodyweight)
3
20 reps
-
9
Hanging Oblique Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
12 reps
RPE 7
2
Concentration Curl
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Face Away Cable Curl
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
8
Decline Sit Up (Bodyweight)
3
20 reps
-
9
Hanging Oblique Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
12 reps
RPE 7
2
Concentration Curl
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Face Away Cable Curl
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
8
Decline Sit Up (Bodyweight)
3
20 reps
-
9
Hanging Oblique Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
12 reps
RPE 7
2
Concentration Curl
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Face Away Cable Curl
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
8
Decline Sit Up (Bodyweight)
3
20 reps
-
9
Hanging Oblique Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
12 reps
RPE 7
2
Concentration Curl
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Face Away Cable Curl
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
8
Decline Sit Up (Bodyweight)
3
20 reps
-
9
Hanging Oblique Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
12 reps
RPE 7
2
Concentration Curl
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Face Away Cable Curl
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
8
Decline Sit Up (Bodyweight)
3
20 reps
-
9
Hanging Oblique Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
12 reps
RPE 7
2
Concentration Curl
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Face Away Cable Curl
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
8
Decline Sit Up (Bodyweight)
3
20 reps
-
9
Hanging Oblique Knee Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
3
12 reps
RPE 7
2
Concentration Curl
3
10 reps
RPE 8
3
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8
4
Preacher Curl (Barbell)
3
12 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
6
Face Away Cable Curl
3
10 reps
RPE 8
7
Skull Crusher (Barbell)
3
10 reps
RPE 7.5
8
Decline Sit Up (Bodyweight)
3
20 reps
-
9
Hanging Oblique Knee Raise
3
10 reps
-
Day 7
No exercises added to this day
Week 1
1 / 10 Weeks
Day 2
1
Box Jump
3 Sets
5 Reps
-
2
Box Squat (Barbell)
1 Set
1 Set
1 Set
7 Reps
5 Reps
5 Reps
@8.5
@8.5
@9
3
Step-Up (Weighted)
3 Sets
10 Reps
@6.5
4
Leg Extension
3 Sets
15 Reps
@7.5
5
Leg Curl
3 Sets
15 Reps
@7.5
6
Standing Calf Raise
3 Sets
15 Reps
@8
7
Seated Calf Raise
3 Sets
20 Reps
@7.5
Day 4
1
Cardio
1 Set
30 mins
-
Day 1
1
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@7.5
3
Chest Fly (Machine)
3 Sets
10 Reps
@7
4
Chest Press (Machine)
3 Sets
8 Reps
@8.5
5
Cable Crossover
3 Sets
20 Reps
@7
6
Skull Crusher (Barbell)
3 Sets
15 Reps
@7.5
7
Tricep Rope Push Down (Cable)
3 Sets
25 Reps
@7
8
Push Up
1 Set
50 Reps
-
9
Cable Crunch
3 Sets
15 Reps
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
15 Reps
@7.5
2
Seated Row (Cable)
3 Sets
15 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
15 Reps
@8
4
Lat Pulldown
3 Sets
10 Reps
@7
5
Single Arm High Row (Cable)
4 Sets
20 Reps
@6.5
6
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
@8
7
Bicep Curl (EZ Bar)
3 Sets
25 Reps
@6.5
8
21s (EZ Bar)
3 Sets
21 Reps
@7
9
Russian Twist
3 Sets
15 Reps
-
Day 5
1
I, Y, T (IYT) Raise
2 Sets
1 Set
10 Reps
8 Reps
@7
@7
2
Shoulder Press (Machine)
3 Sets
12 Reps
@7
3
One Arm Lateral Raise (Cable)
3 Sets
10 Reps
@7.5
4
Reverse Pec Deck
3 Sets
12 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
8 Reps
@7.5
6
Plank
2 Sets
0.5 mins
-
7
Wood Chop
3 Sets
20 Reps
@7
8
Dragon Flag
3 Sets
5 Reps
-
Day 6
1
Alternating Dumbbell Curl
3 Sets
12 Reps
@7
2
Concentration Curl
3 Sets
10 Reps
@8
3
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8
4
Preacher Curl (Barbell)
3 Sets
12 Reps
@8
5
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
6
Face Away Cable Curl
3 Sets
10 Reps
@8
7
Skull Crusher (Barbell)
3 Sets
10 Reps
@7.5
8
Decline Sit Up (Bodyweight)
3 Sets
20 Reps
-
9
Hanging Oblique Knee Raise
3 Sets
10 Reps
-