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Aesthetic Body like sung jinwoo

by Alfin B.
14 athletes joined

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
    Jun 18, 2025 09:02

Summary

Unleash your potential with the "Aesthetic Body like Sung Jinwoo" program, a comprehensive 12-week journey designed to sculpt your physique and enhance your strength. Committing to six days a week, you'll engage in a balanced mix of targeted workouts focusing on back, biceps, and core, complemented by cardio sessions to boost endurance. Each workout is crafted to maximize muscle growth and definition, ensuring you achieve that aesthetic look. Get ready to transform your body and elevate your fitness game!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
V-Handle Tricep Pushdown (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
3
8-12 reps
RPE 10
5
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 10
6
Chest Fly (Machine)
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
7
Overhead Press (Dumbbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 7
2
Pull-Up (Bodyweight)
4
6-8 reps
RPE 8
3
Incline Curl (Dumbbell)
3
8-10 reps
RPE 10
4
Seated Row (Cable)
3
8-10 reps
RPE 10
5
Hammer Curl
3
10-12 reps
RPE 10
6
Shrug (Dumbbell)
3
15-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8-12 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 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
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 10
4
Seated Hamstring Curl
2
10-12 reps
RPE 10
5
Leg Extension
2
10-12 reps
RPE 10
6
Seated Calf Raise
4
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
10-12 reps
RPE 10
2
Abs Crunch (Machine)
3
10-12 reps
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cycling Cardio
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
3
10-12 reps
RPE 10
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 10
3
Skull Crusher (Barbell)
3
10-12 reps
RPE 10
4
Bench Press (Barbell)
2
10-12 reps
RPE 10
5
Lateral Raise (Cable)
3
10-12 reps
RPE 10
6
Incline Bench Press (Smith Machine)
2
10-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10-12 reps
RPE 10
2
Chest Supported Row (Machine)
3
10-12 reps
RPE 10
3
Preacher Curl (EZ Bar)
3
10-12 reps
RPE 10
4
Standing Pullover (Cable)
3
10-12 reps
RPE 10
5
Bicep Curl (Cable)
2
1
AMRAP
AMRAP
RPE 10
RPE 10
6
Single Arm Rear Delt Cable Fly
1
2
10-12 reps
10-12 reps
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 4
1
Cable Crunch
3 Sets
10-12 Reps
@10
2
Abs Crunch (Machine)
3 Sets
10-12 Reps
@10
3
Hanging Leg Raise
2 Sets
10-12 Reps
@10
4
Cycling Cardio
1 Set
30 mins
-
Day 6
1
Lat Pulldown
3 Sets
10-12 Reps
@10
2
Chest Supported Row (Machine)
3 Sets
10-12 Reps
@10
3
Preacher Curl (EZ Bar)
3 Sets
10-12 Reps
@10
4
Standing Pullover (Cable)
3 Sets
10-12 Reps
@10
5
Bicep Curl (Cable)
2 Sets
1 Set
AMRAP
AMRAP
@10
@10
6
Single Arm Rear Delt Cable Fly
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
@10
Day 2
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@7
2
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
@8
3
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@10
4
Seated Row (Cable)
3 Sets
8-10 Reps
@10
5
Hammer Curl
3 Sets
10-12 Reps
@10
6
Shrug (Dumbbell)
3 Sets
15-20 Reps
@10
Day 1
1
V-Handle Tricep Pushdown (Cable)
3 Sets
10-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@10
4
Bench Press (Barbell)
3 Sets
8-12 Reps
@10
5
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
@10
6
Chest Fly (Machine)
1 Set
2 Sets
10-12 Reps
10-12 Reps
@10
@10
7
Overhead Press (Dumbbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
Day 5
1
Tricep Rope Push Down (Cable)
3 Sets
10-12 Reps
@10
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@10
3
Skull Crusher (Barbell)
3 Sets
10-12 Reps
@10
4
Bench Press (Barbell)
2 Sets
10-12 Reps
@10
5
Lateral Raise (Cable)
3 Sets
10-12 Reps
@10
6
Incline Bench Press (Smith Machine)
2 Sets
10-12 Reps
@10
Day 3
1
Squat (Smith Machine)
4 Sets
8-12 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@10
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@10
4
Seated Hamstring Curl
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
10-12 Reps
@10
6
Seated Calf Raise
4 Sets
15-20 Reps
@10