logo
BoostcampPNG

Homeless Guy in Gym Walls

by urlocalbaker

Program Description

This program contains what I feel is the best exercises for every muscle group, contained into four days a week. It is most likely a good plan for all fitness levels, just go at your own pace. Remember, quality over quantity!

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Athletics, Bodyweight Fitness, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 01, 2026 10:30
  • Last Edited
    Feb 01, 2026 11:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.8%
Front Delts
10.6%
Quadriceps
8.5%
Hamstrings
8.5%
Chest
7.1%
Glutes
7.1%
Biceps
6.4%
Middle Delts
5.7%
Upper Back
5.7%
Lats
4.3%
Rear Delts
4.3%
Abductors
4.3%
Abs
4.3%
Forearms
3.5%
Adductors
2.8%
Calves
2.8%
Lower Back
1.4%
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
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
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Dip (Weighted)
3
6-8 reps
RPE 8
4
Seated Row (Cable)
3
6-10 reps
RPE 8
5
Lat Pulldown
3
6-10 reps
RPE 8
6
Skull Crusher (Barbell)
3
6-10 reps
RPE 8
7
Incline Curl (Dumbbell)
3
6-10 reps
RPE 8
8
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
8-10 reps
RPE 8
5
Lying Leg Curl
3
8-10 reps
RPE 8
6
Calf Raise (Machine)
3
6-10 reps
RPE 8
7
Abs Crunch (Machine)
3
15-20 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 8
2
Chest Press (Machine)
3
6-10 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 8
4
Chest Fly (Machine)
3
6-10 reps
RPE 8
5
Pull-Up (Weighted)
3
6-8 reps
RPE 8
6
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 8
7
Bicep Curl (Machine)
3
6-10 reps
RPE 8
8
V-Handle Tricep Pushdown (Cable)
3
6-8 reps
RPE 8
9
Hammer Curl (Dumbbell)
3
6-8 reps
RPE 8
10
Rear Delt Fly (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 8
2
Trap Bar Deadlift
3
6-8 reps
RPE 8
3
Hip Adductor (Machine)
3
6-8 reps
RPE 8
4
Leg Extension
3
6-10 reps
RPE 8
5
Lying Leg Curl
3
6-10 reps
RPE 8
6
Seated Calf Raise
3
6-10 reps
RPE 8
7
Abs Crunch (Weighted)
3
10-12 reps
RPE 8
8
Hip Abductor (Machine)
3
6-8 reps
RPE 8
9
Lateral Raise (Machine)
3
6-8 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
3
Dip (Weighted)
3 Sets
6-8 Reps
@8
4
Seated Row (Cable)
3 Sets
6-10 Reps
@8
5
Lat Pulldown
3 Sets
6-10 Reps
@8
6
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@8
7
Incline Curl (Dumbbell)
3 Sets
6-10 Reps
@8
8
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@8
9
Lateral Raise (Machine)
3 Sets
6-10 Reps
@8
Day 2
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@8
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@8
3
Hip Adductor (Machine)
3 Sets
6-8 Reps
@8
4
Leg Extension
3 Sets
8-10 Reps
@8
5
Lying Leg Curl
3 Sets
8-10 Reps
@8
6
Calf Raise (Machine)
3 Sets
6-10 Reps
@8
7
Abs Crunch (Machine)
3 Sets
15-20 Reps
@8
8
Hip Abductor (Machine)
3 Sets
6-8 Reps
@8
Day 4
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@8
2
Trap Bar Deadlift
3 Sets
6-8 Reps
@8
3
Hip Adductor (Machine)
3 Sets
6-8 Reps
@8
4
Leg Extension
3 Sets
6-10 Reps
@8
5
Lying Leg Curl
3 Sets
6-10 Reps
@8
6
Seated Calf Raise
3 Sets
6-10 Reps
@8
7
Abs Crunch (Weighted)
3 Sets
10-12 Reps
@8
8
Hip Abductor (Machine)
3 Sets
6-8 Reps
@8
9
Lateral Raise (Machine)
3 Sets
6-8 Reps
@8
Day 3
1
Shoulder Press (Machine)
3 Sets
6-8 Reps
@8
2
Chest Press (Machine)
3 Sets
6-10 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@8
4
Chest Fly (Machine)
3 Sets
6-10 Reps
@8
5
Pull-Up (Weighted)
3 Sets
6-8 Reps
@8
6
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
@8
7
Bicep Curl (Machine)
3 Sets
6-10 Reps
@8
8
V-Handle Tricep Pushdown (Cable)
3 Sets
6-8 Reps
@8
9
Hammer Curl (Dumbbell)
3 Sets
6-8 Reps
@8
10
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@8