Program Description
It's provides a workout routine to achieve a physique like Sung Jin-Woo's using gym equipment.
Program Overview
- LevelBeginner, Novice, Intermediate, Advanced
- GoalAthletics, Bodyweight Fitness
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout10 minutes
- CreatedOct 22, 2024 09:57
- Last EditedOct 30, 2024 06:37
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 Raise3 Sets
10-15 Reps
@10
2
Oblique Crunch3 Sets
15-20 Reps
@10
3
Plank3 Sets
1 mins
Day 5
1
Push Up3 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
Burpee3 Sets
10-15 Reps
@10
5
Mountain Climber3 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 Raise3 Sets
12-15 Reps
@10
4
Reverse Pec Deck3 Sets
12-15 Reps
@10
5
Plank3 Sets
1 mins
6
Russian Twist3 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 Curl2 Sets
12-15 Reps
@10
6
Seated Calf Raise4 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 Kickback1 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