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BoostcampPNG

the kitchen sink

by Son of Carl
1 athletes joined

Program Description

run every day at easy pace and do long runs 1 or 2 times a week if you feel like you can handle it. at the start of block 2 you may add 5-10 lbs to your bench and ohp if you think you need to.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 30, 2025 02:32
  • Last Edited
    Jul 14, 2025 07:52
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
40 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
80 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
75 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
70 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
65 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Run
1
50 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
2
12 reps
RPE 6
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
2
12 reps
RPE 7
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
70%
2
Overhead Press (Barbell)
2
12 reps
RPE 8
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
3
10 reps
RPE 6
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
3
10 reps
RPE 7
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
75%
2
Overhead Press (Barbell)
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
4
8 reps
RPE 6
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
4 reps
80%
2
Overhead Press (Barbell)
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
3
12 reps
RPE 6
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
3
12 reps
RPE 7
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6 reps
75%
2
Overhead Press (Barbell)
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
RPE 6
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
RPE 7
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
80%
2
Overhead Press (Barbell)
4
10 reps
RPE 8
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Overhead Press (Barbell)
5
8 reps
RPE 6
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Overhead Press (Barbell)
5
8 reps
RPE 7
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
6
4 reps
85%
2
Overhead Press (Barbell)
5
8 reps
RPE 8
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Front Squat (Barbell)
2
12 reps
RPE 6
3
Lat Pulldown
2
12-15 reps
RPE 9-9.5
4
Leg Curl
2
12-15 reps
RPE 9-9.5
5
Leg Extension
2
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
2
Belt Squat
2
12 reps
RPE 6
3
Leg Curl
2
12-15 reps
RPE 4-6
4
Leg Extension
2
12-15 reps
RPE 4-6
5
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
6
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 6
3
Lat Pulldown
2
12-15 reps
RPE 9-9.5
4
Leg Curl
2
12-15 reps
RPE 9-9.5
5
Leg Extension
2
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pull Up
3
6 reps
RPE 7
2
Seated Row (Machine)
2
12-15 reps
RPE 6
3
Belt Squat
2
12 reps
RPE 6
4
Leg Curl
2
12-15 reps
RPE 4-6
5
Leg Extension
2
12-15 reps
RPE 4-6
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
75%
2
Front Squat (Barbell)
2
12 reps
RPE 7
3
Lat Pulldown
2
12-15 reps
RPE 9-9.5
4
Leg Curl
2
12-15 reps
RPE 9-9.5
5
Leg Extension
2
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
2
Belt Squat
2
12 reps
RPE 6
3
Leg Curl
2
12-15 reps
RPE 4-6
4
Leg Extension
2
12-15 reps
RPE 4-6
5
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
6
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
6 reps
75%
2
Romanian Deadlift (Barbell)
2
12 reps
RPE 7
3
Lat Pulldown
2
12-15 reps
RPE 9-9.5
4
Leg Curl
2
12-15 reps
RPE 9-9.5
5
Leg Extension
2
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pull Up
3
5 reps
RPE 8
2
Seated Row (Machine)
2
12-15 reps
RPE 6
3
Belt Squat
2
12 reps
RPE 6
4
Leg Curl
2
12-15 reps
RPE 4-6
5
Leg Extension
2
12-15 reps
RPE 4-6
6
Side Bend (Dumbbell)
2
12-15 reps
RPE 7
7
Cable Crunch
2
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
6 reps
80%
2
Front Squat (Barbell)
3
12 reps
RPE 6
3
Lat Pulldown
3
12-15 reps
RPE 9-9.5
4
Leg Curl
3
12-15 reps
RPE 9-9.5
5
Leg Extension
3
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
2
Belt Squat
3
10 reps
RPE 6
3
Leg Curl
3
10-12 reps
RPE 4-6
4
Leg Extension
3
10-12 reps
RPE 4-6
5
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
6
Cable Crunch
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
4
6 reps
80%
2
Romanian Deadlift (Barbell)
3
12 reps
RPE 6
3
Lat Pulldown
3
12-15 reps
RPE 9-9.5
4
Leg Curl
3
12-15 reps
RPE 9-9.5
5
Leg Extension
3
12-15 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
3
12-15 reps
RPE 7
7
Cable Crunch
3
12-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pull Up
4
5 reps
RPE 7
2
Seated Row (Machine)
3
10-12 reps
RPE 6
3
Belt Squat
3
10 reps
RPE 6
4
Leg Curl
3
10-12 reps
RPE 4-6
5
Leg Extension
3
10-12 reps
RPE 4-6
6
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
7
Cable Crunch
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5 reps
85%
2
Front Squat (Barbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10-12 reps
RPE 9-9.5
4
Leg Curl
4
10-12 reps
RPE 9-9.5
5
Leg Extension
4
10-12 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
4
10-12 reps
RPE 7
7
Cable Crunch
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
AMRAP
RPE 8
2
Belt Squat
3
10 reps
RPE 6
3
Leg Curl
3
10-12 reps
RPE 4-6
4
Leg Extension
3
10-12 reps
RPE 4-6
5
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
6
Cable Crunch
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
5
5 reps
85%
2
Romanian Deadlift (Barbell)
4
10 reps
RPE 7
3
Lat Pulldown
4
10-12 reps
RPE 9-9.5
4
Leg Curl
4
10-12 reps
RPE 9-9.5
5
Leg Extension
4
10-12 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
4
10-12 reps
RPE 7
7
Cable Crunch
4
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Weighted Pull Up
4
4 reps
RPE 8
2
Seated Row (Machine)
3
10-12 reps
RPE 6
3
Belt Squat
3
10 reps
RPE 6
4
Leg Curl
3
10-12 reps
RPE 4-6
5
Leg Extension
3
10-12 reps
RPE 4-6
6
Side Bend (Dumbbell)
3
10-12 reps
RPE 7
7
Cable Crunch
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
6
4 reps
90%
2
Front Squat (Barbell)
5
8 reps
RPE 8
3
Lat Pulldown
5
8-10 reps
RPE 9-9.5
4
Leg Curl
5
8-10 reps
RPE 9-9.5
5
Leg Extension
5
8-10 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
5
8-10 reps
RPE 7
7
Cable Crunch
5
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
6
4 reps
90%
2
Romanian Deadlift (Barbell)
5
8 reps
RPE 8
3
Lat Pulldown
5
8-10 reps
RPE 9-9.5
4
Leg Curl
5
8-10 reps
RPE 9-9.5
5
Leg Extension
5
8-10 reps
RPE 9-9.5
6
Side Bend (Dumbbell)
5
8-10 reps
RPE 7
7
Cable Crunch
5
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Spoto Press
2
12 reps
RPE 6
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Spoto Press
2
12 reps
RPE 7
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
70%
2
Spoto Press
2
12 reps
RPE 8
3
Tricep Extension (Cable)
2
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
2
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
2
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Spoto Press
3
10 reps
RPE 6
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Spoto Press
3
10 reps
RPE 7
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
5 reps
75%
2
Spoto Press
3
10 reps
RPE 8
3
Tricep Extension (Cable)
3
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Spoto Press
4
8 reps
RPE 6
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Spoto Press
4
8 reps
RPE 7
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
4 reps
80%
2
Spoto Press
4
8 reps
RPE 8
3
Tricep Extension (Cable)
4
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
8-10 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Spoto Press
3
12 reps
RPE 6
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Spoto Press
3
12 reps
RPE 7
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
6 reps
75%
2
Spoto Press
3
12 reps
RPE 8
3
Tricep Extension (Cable)
3
12-15 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
3
12-15 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Spoto Press
4
10 reps
RPE 6
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Spoto Press
4
10 reps
RPE 7
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
80%
2
Spoto Press
4
10 reps
RPE 8
3
Tricep Extension (Cable)
4
10-12 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
4
10-12 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
4
10-12 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
4
10-12 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
85%
2
Spoto Press
5
8 reps
RPE 6
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
85%
2
Spoto Press
5
8 reps
RPE 7
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
6
4 reps
85%
2
Spoto Press
5
8 reps
RPE 8
3
Tricep Extension (Cable)
5
8-10 reps
RPE 9-9.5
4
Bicep Curl (Dumbbell)
5
8-10 reps
RPE 9-9.5
5
Rear Delt Fly (Dumbbell)
5
8-10 reps
RPE 9-9.5
6
Lateral Raise (Dumbbell)
5
8-10 reps
RPE 9-9.5
Week 1
1 / 18 Weeks
Day 1
1
Run
1 Set
40 mins
-
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
70%
2
Overhead Press (Barbell)
2 Sets
12 Reps
@6
3
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9-9.5
4
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@9-9.5
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9-9.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9-9.5
Day 3
1
Deadlift (Barbell)
3 Sets
6 Reps
75%
2
Front Squat (Barbell)
2 Sets
12 Reps
@6
3
Lat Pulldown
2 Sets
12-15 Reps
@9-9.5
4
Leg Curl
2 Sets
12-15 Reps
@9-9.5
5
Leg Extension
2 Sets
12-15 Reps
@9-9.5
6
Side Bend (Dumbbell)
2 Sets
12-15 Reps
@7
7
Cable Crunch
2 Sets
12-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
3 Sets
6 Reps
70%
2
Spoto Press
2 Sets
12 Reps
@6
3
Tricep Extension (Cable)
2 Sets
12-15 Reps
@9-9.5
4
Bicep Curl (Dumbbell)
2 Sets
12-15 Reps
@9-9.5
5
Rear Delt Fly (Dumbbell)
2 Sets
12-15 Reps
@9-9.5
6
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9-9.5