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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 02:36
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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
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