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BoostcampPNG

Aesthetic Body like sung jinwoo

by Alfin B.

Program Description

It's provides a workout routine to achieve a physique like Sung Jin-Woo's using gym equipment.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Oct 22, 2024 09:57
  • Last Edited
    Oct 30, 2024 06:37
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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
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
2
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
3
Bench Press (Barbell)
4
8-12 reps
RPE 10
4
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
5
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
6
Tricep Kickback
1
1
12-15 reps
12-15 reps
RPE 10
RPE 10
7
Chest Fly (Cable)
2
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Pec Deck (Machine)
3
10-12 reps
RPE 10
4
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
5
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
2
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
3
Deadlift (Barbell)
4
6-10 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6-10 reps
RPE 7
2
Lat Pulldown
3
10-12 reps
RPE 10
3
Bent Over Row (Barbell)
3
12-15 reps
RPE 10
4
Bicep Curl (EZ Bar)
3
12-15 reps
RPE 10
5
Hammer Curl
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 10
4
Lunge (Dumbbell)
3
12-15 reps
RPE 10
5
Seated Hamstring Curl
2
12-15 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 10
3
Lunge (Dumbbell)
3
12-15 reps
RPE 10
4
Seated Hamstring Curl
3
12-15 reps
RPE 10
5
Seated Calf Raise
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Machine)
1
3
18-12 reps
8-12 reps
RPE 10
RPE 10
2
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 10
3
Front Raise
3
12-15 reps
RPE 10
4
Reverse Pec Deck
3
12-15 reps
RPE 10
5
Plank
3
1 mins
6
Russian Twist
3
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
10-15 reps
RPE 10
2
Pull-Up (Neutral Grip, Bodyweight)
3
6-8 reps
RPE 7
3
Squat (Bodyweight)
3
10-15 reps
RPE 10
4
Burpee
3
10-15 reps
RPE 10
5
Mountain Climber
3
10-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
10-15 reps
RPE 10
2
Oblique Crunch
3
15-20 reps
RPE 10
3
Plank
3
1 mins
Week 1
1 / 12 Weeks
Day 6
1
Hanging Leg Raise
3 Sets
10-15 Reps
@10
2
Oblique Crunch
3 Sets
15-20 Reps
@10
3
Plank
3 Sets
1 mins
Day 5
1
Push Up
3 Sets
10-15 Reps
@10
2
Pull-Up (Neutral Grip, Bodyweight)
3 Sets
6-8 Reps
@7
3
Squat (Bodyweight)
3 Sets
10-15 Reps
@10
4
Burpee
3 Sets
10-15 Reps
@10
5
Mountain Climber
3 Sets
10-15 Reps
@10
Day 4
1
Overhead Press (Machine)
1 Set
3 Sets
18-12 Reps
8-12 Reps
@10
@10
2
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@10
3
Front Raise
3 Sets
12-15 Reps
@10
4
Reverse Pec Deck
3 Sets
12-15 Reps
@10
5
Plank
3 Sets
1 mins
6
Russian Twist
3 Sets
15-20 Reps
@10
Day 3
1
Squat (Smith Machine)
4 Sets
8-12 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@10
3
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@10
4
Lunge (Dumbbell)
3 Sets
12-15 Reps
@10
5
Seated Hamstring Curl
2 Sets
12-15 Reps
@10
6
Seated Calf Raise
4 Sets
15-20 Reps
@10
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
2
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@10
3
Bench Press (Barbell)
4 Sets
8-12 Reps
@10
4
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
5
Chest Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
@10
6
Tricep Kickback
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
7
Chest Fly (Cable)
2 Sets
10-12 Reps
@10
Day 2
1
Bent Over Row (Barbell)
3 Sets
12-15 Reps
@10
2
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
3
Deadlift (Barbell)
4 Sets
6-10 Reps
@7
4
Pull-Up (Bodyweight)
3 Sets
8-10 Reps
@8