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Mark’s Strength Training Routine

by Mark A.

Program Description

This 5-day hybrid training program is designed to develop total-body strength, athletic conditioning, and basketball performance. Combining traditional resistance training with high-intensity cardio and skill-focused basketball drills, it targets all major muscle groups twice weekly while enhancing agility, shooting mechanics, and endurance. Whether you’re looking to build a stronger frame, improve your game, or stay court-ready year-round, this plan balances power, performance, and precision—all within efficient 60–90 minute sessions.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 16, 2025 02:41
  • Last Edited
    Jun 18, 2025 08:17

Summary

Embark on an 8-week journey with Mark's Strength Training Routine, designed for dedicated lifters looking to build muscle and enhance strength. This program consists of five intense training days each week, focusing on compound movements and targeted muscle groups, including chest, back, legs, and arms. With a mix of machine and free-weight exercises, you'll engage in high-rep sets that challenge your limits and promote growth. Elevate your fitness game and achieve noticeable results with structured workouts tailored for those ready to push their boundaries.
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
20 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Chest Press (Machine)
3
10 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
20 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Chest Press (Machine)
3
10 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
20 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Chest Press (Machine)
3
10 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
20 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Chest Press (Machine)
3
10 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
20 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Chest Press (Machine)
3
10 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
20 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Chest Press (Machine)
3
10 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
20 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Chest Press (Machine)
3
10 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Hammer Curl (Dumbbell)
3
20 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Chest Press (Machine)
3
10 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Farmer's Walk (Weighted)
1
3 mins
RPE 9
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Farmer's Walk (Weighted)
1
3 mins
RPE 9
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Farmer's Walk (Weighted)
1
3 mins
RPE 9
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Farmer's Walk (Weighted)
1
3 mins
RPE 9
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Farmer's Walk (Weighted)
1
3 mins
RPE 9
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Farmer's Walk (Weighted)
1
3 mins
RPE 9
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Farmer's Walk (Weighted)
1
3 mins
RPE 9
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
2
Shrug (Dumbbell)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 8
RPE 9
3
Rear Delt Fly (Machine)
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Arnold Press
2
1
10 reps
10 reps
RPE 7
RPE 8
7
Farmer's Walk (Weighted)
1
3 mins
RPE 9
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Reverse Lunge (Barbell)
3
16 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 7
8
Bicycle Crunch
1
50 reps
RPE 7
9
Lateral Shuffle
1
5 reps
RPE 8
10
Jump Rope
3
1 mins
RPE 7
11
Cycling
1
5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Reverse Lunge (Barbell)
3
16 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 7
8
Bicycle Crunch
1
50 reps
RPE 7
9
Lateral Shuffle
1
5 reps
RPE 8
10
Jump Rope
3
1 mins
RPE 7
11
Cycling
1
5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Reverse Lunge (Barbell)
3
16 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 7
8
Bicycle Crunch
1
50 reps
RPE 7
9
Lateral Shuffle
1
5 reps
RPE 8
10
Jump Rope
3
1 mins
RPE 7
11
Cycling
1
5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Reverse Lunge (Barbell)
3
16 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 7
8
Bicycle Crunch
1
50 reps
RPE 7
9
Lateral Shuffle
1
5 reps
RPE 8
10
Jump Rope
3
1 mins
RPE 7
11
Cycling
1
5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Reverse Lunge (Barbell)
3
16 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 7
8
Bicycle Crunch
1
50 reps
RPE 7
9
Lateral Shuffle
1
5 reps
RPE 8
10
Jump Rope
3
1 mins
RPE 7
11
Cycling
1
5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Reverse Lunge (Barbell)
3
16 reps
RPE 7
3
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 7
8
Bicycle Crunch
1
50 reps
RPE 7
9
Lateral Shuffle
1
5 reps
RPE 8
10
Jump Rope
3
1 mins
RPE 7
11
Cycling
1
5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Reverse Lunge (Barbell)
3
16 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 7
8
Bicycle Crunch
1
50 reps
RPE 7
9
Lateral Shuffle
1
5 reps
RPE 8
10
Jump Rope
3
1 mins
RPE 7
11
Cycling
1
5 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 7
2
Reverse Lunge (Barbell)
3
16 reps
RPE 7
3
Deadlift (Barbell)
3
10 reps
RPE 7
4
Standing Calf Raise
3
15 reps
RPE 7
5
Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
6
Leg Extension
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Seated Calf Raise
3
12 reps
RPE 7
8
Bicycle Crunch
1
50 reps
RPE 7
9
Lateral Shuffle
1
5 reps
RPE 8
10
Jump Rope
3
1 mins
RPE 7
11
Cycling
1
5 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Dumbbell Row
3
20 reps
RPE 7
9
Hyperextension
3
10 reps
RPE 7
10
Bicycle Crunch
1
50 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Dumbbell Row
3
20 reps
RPE 7
9
Hyperextension
3
10 reps
RPE 7
10
Bicycle Crunch
1
50 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Dumbbell Row
3
20 reps
RPE 7
9
Hyperextension
3
10 reps
RPE 7
10
Bicycle Crunch
1
50 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Dumbbell Row
3
20 reps
RPE 7
9
Hyperextension
3
10 reps
RPE 7
10
Bicycle Crunch
1
50 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Dumbbell Row
3
20 reps
RPE 7
9
Hyperextension
3
10 reps
RPE 7
10
Bicycle Crunch
1
50 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Dumbbell Row
3
20 reps
RPE 7
9
Hyperextension
3
10 reps
RPE 7
10
Bicycle Crunch
1
50 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Dumbbell Row
3
20 reps
RPE 7
9
Hyperextension
3
10 reps
RPE 7
10
Bicycle Crunch
1
50 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
3
12 reps
RPE 7
2
Wide Grip Lat Pulldown
3
10 reps
RPE 7
3
Incline Chest Press (Machine)
3
10 reps
RPE 7
4
Reverse Bicep Curl (EZ Bar)
3
10 reps
RPE 7
5
Cable Crossover
3
10 reps
RPE 7
6
Lat Prayer
3
12 reps
RPE 7
7
Bicep Curl (Machine)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
8
Dumbbell Row
3
20 reps
RPE 7
9
Hyperextension
3
10 reps
RPE 7
10
Bicycle Crunch
1
50 reps
RPE 7
11
1km Row
1
4.2 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
2
Shrug (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
1
3 mins
RPE 8
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
2
Shrug (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
1
3 mins
RPE 8
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
2
Shrug (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
1
3 mins
RPE 8
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
2
Shrug (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
1
3 mins
RPE 8
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
2
Shrug (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
1
3 mins
RPE 8
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
2
Shrug (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
1
3 mins
RPE 8
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
2
Shrug (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
1
3 mins
RPE 8
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
2
Shrug (Dumbbell)
2
1
15 reps
15 reps
RPE 7
RPE 8
3
Face Pull
3
15 reps
RPE 7
4
Tricep Rope Push Down (Cable)
3
12 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7
6
Shoulder Press (Machine)
3
10 reps
RPE 7
7
Farmer's Walk (Weighted)
1
3 mins
RPE 8
8
Wood Chop
3
20 reps
RPE 7
9
Hanging Knee Raise
2
15 reps
RPE 7
10
Hanging Oblique Knee Raise
2
12 reps
RPE 7
11
Treadmill
2
2
1
3 mins
1 mins
2 mins
RPE 6
RPE 9
RPE 6
Week 1
1 / 8 Weeks
Day 1
1
Chest Fly (Machine)
3 Sets
12 Reps
@7
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
10 Reps
@7
4
Hammer Curl (Dumbbell)
3 Sets
20 Reps
@7
5
Cable Crossover
3 Sets
10 Reps
@7
6
Lat Prayer
3 Sets
12 Reps
@7
7
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Chest Press (Machine)
3 Sets
10 Reps
@7
9
Hanging Knee Raise
2 Sets
15 Reps
@7
10
Hanging Oblique Knee Raise
2 Sets
12 Reps
@7
11
1km Row
1 Set
4.2 mins
@7
Day 3
1
Squat (Low Bar)
3 Sets
8 Reps
@7
2
Reverse Lunge (Barbell)
3 Sets
16 Reps
@7
3
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
4
Standing Calf Raise
3 Sets
15 Reps
@7
5
Hamstring Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
6
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Seated Calf Raise
3 Sets
12 Reps
@7
8
Bicycle Crunch
1 Set
50 Reps
@7
9
Lateral Shuffle
1 Set
5 Reps
@8
10
Jump Rope
3 Sets
1 mins
@7
11
Cycling
1 Set
5 mins
@7
Day 4
1
Chest Fly (Machine)
3 Sets
12 Reps
@7
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@7
3
Incline Chest Press (Machine)
3 Sets
10 Reps
@7
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7
5
Cable Crossover
3 Sets
10 Reps
@7
6
Lat Prayer
3 Sets
12 Reps
@7
7
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
8
Dumbbell Row
3 Sets
20 Reps
@7
9
Hyperextension
3 Sets
10 Reps
@7
10
Bicycle Crunch
1 Set
50 Reps
@7
11
1km Row
1 Set
4.2 mins
@7
Day 5
1
Lateral Raise (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
2
Shrug (Dumbbell)
2 Sets
1 Set
15 Reps
15 Reps
@7
@8
3
Face Pull
3 Sets
15 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6
Shoulder Press (Machine)
3 Sets
10 Reps
@7
7
Farmer's Walk (Weighted)
1 Set
3 mins
@8
8
Wood Chop
3 Sets
20 Reps
@7
9
Hanging Knee Raise
2 Sets
15 Reps
@7
10
Hanging Oblique Knee Raise
2 Sets
12 Reps
@7
11
Treadmill
2 Sets
2 Sets
1 Set
3 mins
1 mins
2 mins
@6
@9
@6
Day 2
1
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
2
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@8
@9
3
Rear Delt Fly (Machine)
3 Sets
15 Reps
@7
4
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7
6
Arnold Press
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
7
Farmer's Walk (Weighted)
1 Set
3 mins
@9
8
Wood Chop
3 Sets
20 Reps
@7
9
Hanging Knee Raise
2 Sets
15 Reps
@7
10
Hanging Oblique Knee Raise
2 Sets
12 Reps
@7
11
Treadmill
2 Sets
2 Sets
1 Set
3 mins
1 mins
2 mins
@6
@9
@6