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Week On/ Week Off

by Tess Jackson
2 athletes joined

Program Description

This is a beginner to intermediate program. This program is specifically designed for people who work Week On/ Week Off or FIFO. Especially for those who have limited time in their "On weeks" and are restricted in their ability to workout. I travel for work during my On weeks and had trouble finding a program that worked for my schedule. I am NOT a fitness professional. Just someone who has been weightlifting for a few years and wanted a routine that works for me- and maybe works for someone else!

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 22, 2025 10:05
  • Last Edited
    Jul 23, 2025 09:59

Summary

Unlock your strength potential with the **Week On/ Week Off** program, a comprehensive 12-week training plan designed for serious lifters. This program features six intense workout days each week, strategically alternating between heavy and lighter sessions to maximize recovery and growth. With a focus on compound movements and targeted isolation exercises, you'll build muscle and enhance your overall performance. Prepare to challenge yourself and achieve impressive results as you progress through this dynamic regimen!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation (Cable)
3
10 reps
RPE 6
1B
Shoulder Internal Rotation
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Bench Press (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
8-10 reps
RPE 6.5
8A
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7.5
8B
Straight Arm Pulldown
3
6-8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation (Cable)
3
10 reps
RPE 6
1B
Shoulder Internal Rotation
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Bench Press (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
8-10 reps
RPE 6.5
8A
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7.5
8B
Straight Arm Pulldown
3
6-8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation (Cable)
3
10 reps
RPE 6
1B
Shoulder Internal Rotation
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Bench Press (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
8-10 reps
RPE 6.5
8A
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7.5
8B
Straight Arm Pulldown
3
6-8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation (Cable)
3
10 reps
RPE 6
1B
Shoulder Internal Rotation
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Bench Press (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
8-10 reps
RPE 6.5
8A
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7.5
8B
Straight Arm Pulldown
3
6-8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation (Cable)
3
10 reps
RPE 6
1B
Shoulder Internal Rotation
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Bench Press (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
8-10 reps
RPE 6.5
8A
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7.5
8B
Straight Arm Pulldown
3
6-8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Shoulder External Rotation (Cable)
3
10 reps
RPE 6
1B
Shoulder Internal Rotation
3
10 reps
RPE 6
2
Incline Bench Press (Dumbbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 6.5
4
Bench Press (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Chest Fly (Dumbbell)
3
8-10 reps
RPE 6.5
6
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7
7
Single Arm Overhead Tricep Extension
3
8-10 reps
RPE 6.5
8A
Tricep Rope Push Down (Cable)
3
8-10 reps
RPE 7.5
8B
Straight Arm Pulldown
3
6-8 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Alternating Dumbbell Curl
3
15-20 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Concentration Curl
3
8-10 reps
RPE 7
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
6
Single Arm Row (Dumbbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8.5
7
Face Pull
1
1
2
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
8
Dead Hang
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Plank
3
0.5-1 mins
-
4
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Alternating Dumbbell Curl
3
15-20 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Concentration Curl
3
8-10 reps
RPE 7
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
6
Single Arm Row (Dumbbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8.5
7
Face Pull
1
1
2
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
8
Dead Hang
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Plank
3
0.5-1 mins
-
4
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Alternating Dumbbell Curl
3
15-20 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Concentration Curl
3
8-10 reps
RPE 7
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
6
Single Arm Row (Dumbbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8.5
7
Face Pull
1
1
2
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
8
Dead Hang
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Plank
3
0.5-1 mins
-
4
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Alternating Dumbbell Curl
3
15-20 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Concentration Curl
3
8-10 reps
RPE 7
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
6
Single Arm Row (Dumbbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8.5
7
Face Pull
1
1
2
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
8
Dead Hang
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Plank
3
0.5-1 mins
-
4
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Alternating Dumbbell Curl
3
15-20 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Concentration Curl
3
8-10 reps
RPE 7
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
6
Single Arm Row (Dumbbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8.5
7
Face Pull
1
1
2
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
8
Dead Hang
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Plank
3
0.5-1 mins
-
4
Lying Leg Raise
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
2
Alternating Dumbbell Curl
3
15-20 reps
RPE 7.5
3
Seated Wide-Grip Row (Cable)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Concentration Curl
3
8-10 reps
RPE 7
5
Upright Row (Barbell)
3
8-10 reps
RPE 7
6
Single Arm Row (Dumbbell)
2
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8.5
7
Face Pull
1
1
2
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
8
Dead Hang
2
0.5 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
AMRAP
-
2
Dip (Bodyweight)
3
AMRAP
-
3
Plank
3
0.5-1 mins
-
4
Lying Leg Raise
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
-
2
Leg Curl
1
2
1
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Squat (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Hip Abductor (Machine)
3
25-35 reps
RPE 7
5
Hip Thrust (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Glute Kickback
3
8-10 reps
RPE 7.5
7
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
8
Back Extension
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Scapular Pull-Up
3
AMRAP
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Iron Cross
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
-
2
Leg Curl
1
2
1
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Squat (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Hip Abductor (Machine)
3
25-35 reps
RPE 7
5
Hip Thrust (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Glute Kickback
3
8-10 reps
RPE 7.5
7
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
8
Back Extension
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Scapular Pull-Up
3
AMRAP
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Iron Cross
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
-
2
Leg Curl
1
2
1
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Squat (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Hip Abductor (Machine)
3
25-35 reps
RPE 7
5
Hip Thrust (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Glute Kickback
3
8-10 reps
RPE 7.5
7
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
8
Back Extension
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Scapular Pull-Up
3
AMRAP
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Iron Cross
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
-
2
Leg Curl
1
2
1
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Squat (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Hip Abductor (Machine)
3
25-35 reps
RPE 7
5
Hip Thrust (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Glute Kickback
3
8-10 reps
RPE 7.5
7
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
8
Back Extension
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Scapular Pull-Up
3
AMRAP
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Iron Cross
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
-
2
Leg Curl
1
2
1
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Squat (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Hip Abductor (Machine)
3
25-35 reps
RPE 7
5
Hip Thrust (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Glute Kickback
3
8-10 reps
RPE 7.5
7
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
8
Back Extension
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Scapular Pull-Up
3
AMRAP
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Iron Cross
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge
1
2 mins
-
2
Leg Curl
1
2
1
15-20 reps
8-10 reps
8-10 reps
RPE 6
RPE 7.5
RPE 8.5
3
Squat (Barbell)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
4
Hip Abductor (Machine)
3
25-35 reps
RPE 7
5
Hip Thrust (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7.5
RPE 8
RPE 8.5
6
Glute Kickback
3
8-10 reps
RPE 7.5
7
Single Leg Romanian Deadlift
3
8-10 reps
RPE 7
8
Back Extension
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
-
2
Scapular Pull-Up
3
AMRAP
-
3
Pull-Up (Bodyweight)
3
AMRAP
-
4
Iron Cross
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8-10 reps
RPE 7
2
Front Raise
1
2
15-20 reps
8-10 reps
RPE 6
RPE 6.5
3
Chest Press (Machine)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7.5
4
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 6.5
5
Shoulder Press (Machine)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
6
Seated Dip (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Single Arm Pushdown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
8
Tricep Extension (Cable)
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5-1 mins
-
2
Pistol Squat
3
AMRAP
-
3
Lunge (Bodyweight)
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Bulgarian Split Squat (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8-10 reps
RPE 7
2
Front Raise
1
2
15-20 reps
8-10 reps
RPE 6
RPE 6.5
3
Chest Press (Machine)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7.5
4
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 6.5
5
Shoulder Press (Machine)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
6
Seated Dip (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Single Arm Pushdown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
8
Tricep Extension (Cable)
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5-1 mins
-
2
Pistol Squat
3
AMRAP
-
3
Lunge (Bodyweight)
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Bulgarian Split Squat (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8-10 reps
RPE 7
2
Front Raise
1
2
15-20 reps
8-10 reps
RPE 6
RPE 6.5
3
Chest Press (Machine)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7.5
4
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 6.5
5
Shoulder Press (Machine)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
6
Seated Dip (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Single Arm Pushdown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
8
Tricep Extension (Cable)
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5-1 mins
-
2
Pistol Squat
3
AMRAP
-
3
Lunge (Bodyweight)
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Bulgarian Split Squat (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8-10 reps
RPE 7
2
Front Raise
1
2
15-20 reps
8-10 reps
RPE 6
RPE 6.5
3
Chest Press (Machine)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7.5
4
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 6.5
5
Shoulder Press (Machine)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
6
Seated Dip (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Single Arm Pushdown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
8
Tricep Extension (Cable)
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5-1 mins
-
2
Pistol Squat
3
AMRAP
-
3
Lunge (Bodyweight)
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Bulgarian Split Squat (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8-10 reps
RPE 7
2
Front Raise
1
2
15-20 reps
8-10 reps
RPE 6
RPE 6.5
3
Chest Press (Machine)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7.5
4
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 6.5
5
Shoulder Press (Machine)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
6
Seated Dip (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Single Arm Pushdown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
8
Tricep Extension (Cable)
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5-1 mins
-
2
Pistol Squat
3
AMRAP
-
3
Lunge (Bodyweight)
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Bulgarian Split Squat (Bodyweight)
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
3
8-10 reps
RPE 7
2
Front Raise
1
2
15-20 reps
8-10 reps
RPE 6
RPE 6.5
3
Chest Press (Machine)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7.5
4
One Arm Lateral Raise (Cable)
3
8-10 reps
RPE 6.5
5
Shoulder Press (Machine)
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
6
Seated Dip (Machine)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
7
Single Arm Pushdown
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
8
Tricep Extension (Cable)
3
8-10 reps
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wall Sit
3
0.5-1 mins
-
2
Pistol Squat
3
AMRAP
-
3
Lunge (Bodyweight)
3
AMRAP
-
4
Squat (Bodyweight)
3
AMRAP
-
5
Glute Bridge (Bodyweight)
3
AMRAP
-
6
Bulgarian Split Squat (Bodyweight)
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
2
21s (EZ Bar)
3
14-21 reps
RPE 6.5
3
Lying Rear Lateral Raise
3
8-10 reps
RPE 6.5
4
T-Bar Row
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
5
Reverse Pec Deck
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
6
Single Arm Iso Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
2
21s (EZ Bar)
3
14-21 reps
RPE 6.5
3
Lying Rear Lateral Raise
3
8-10 reps
RPE 6.5
4
T-Bar Row
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
5
Reverse Pec Deck
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
6
Single Arm Iso Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
2
21s (EZ Bar)
3
14-21 reps
RPE 6.5
3
Lying Rear Lateral Raise
3
8-10 reps
RPE 6.5
4
T-Bar Row
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
5
Reverse Pec Deck
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
6
Single Arm Iso Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
2
21s (EZ Bar)
3
14-21 reps
RPE 6.5
3
Lying Rear Lateral Raise
3
8-10 reps
RPE 6.5
4
T-Bar Row
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
5
Reverse Pec Deck
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
6
Single Arm Iso Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
2
21s (EZ Bar)
3
14-21 reps
RPE 6.5
3
Lying Rear Lateral Raise
3
8-10 reps
RPE 6.5
4
T-Bar Row
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
5
Reverse Pec Deck
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
6
Single Arm Iso Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
2
21s (EZ Bar)
3
14-21 reps
RPE 6.5
3
Lying Rear Lateral Raise
3
8-10 reps
RPE 6.5
4
T-Bar Row
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
5
Reverse Pec Deck
1
3
15-20 reps
8-10 reps
RPE 6
RPE 7
6
Single Arm Iso Row
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
7
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30-60 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
8-10 reps
-
2A
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2B
Wall Sit
4
0.5-1 mins
-
3
Leg Press
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Reverse Lunge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Calf Raise
3
8-10 reps
RPE 7.5
7
Hip Adductor (Machine)
3
8-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
8-10 reps
-
2A
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2B
Wall Sit
4
0.5-1 mins
-
3
Leg Press
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Reverse Lunge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Calf Raise
3
8-10 reps
RPE 7.5
7
Hip Adductor (Machine)
3
8-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
8-10 reps
-
2A
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2B
Wall Sit
4
0.5-1 mins
-
3
Leg Press
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Reverse Lunge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Calf Raise
3
8-10 reps
RPE 7.5
7
Hip Adductor (Machine)
3
8-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
8-10 reps
-
2A
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2B
Wall Sit
4
0.5-1 mins
-
3
Leg Press
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Reverse Lunge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Calf Raise
3
8-10 reps
RPE 7.5
7
Hip Adductor (Machine)
3
8-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
8-10 reps
-
2A
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2B
Wall Sit
4
0.5-1 mins
-
3
Leg Press
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Reverse Lunge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Calf Raise
3
8-10 reps
RPE 7.5
7
Hip Adductor (Machine)
3
8-10 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cossack Squat
3
8-10 reps
-
2A
Leg Extension
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2B
Wall Sit
4
0.5-1 mins
-
3
Leg Press
1
1
1
1
15-20 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Reverse Lunge (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
5
Bulgarian Split Squat (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
8-10 reps
8-10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
6
Seated Calf Raise
3
8-10 reps
RPE 7.5
7
Hip Adductor (Machine)
3
8-10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 5
1
Lat Pulldown (Close Grip)
1 Set
3 Sets
15-20 Reps
8-10 Reps
@6
@7
2
21s (EZ Bar)
3 Sets
14-21 Reps
@6.5
3
Lying Rear Lateral Raise
3 Sets
8-10 Reps
@6.5
4
T-Bar Row
1 Set
3 Sets
15-20 Reps
8-10 Reps
@6
@7
5
Reverse Pec Deck
1 Set
3 Sets
15-20 Reps
8-10 Reps
@6
@7
6
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7.5
@8
@8.5
7
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@7
Day 6
1
Cossack Squat
3 Sets
8-10 Reps
-
2A
Leg Extension
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7
@7.5
@8
2B
Wall Sit
4 Sets
0.5-1 mins
-
3
Leg Press
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
@8
4
Reverse Lunge (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7
@7.5
5
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7
@7.5
@8
6
Seated Calf Raise
3 Sets
8-10 Reps
@7.5
7
Hip Adductor (Machine)
3 Sets
8-10 Reps
@7
Day 1
1A
Shoulder External Rotation (Cable)
3 Sets
10 Reps
@6
1B
Shoulder Internal Rotation
3 Sets
10 Reps
@6
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@6.5
4
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
@8
5
Chest Fly (Dumbbell)
3 Sets
8-10 Reps
@6.5
6
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@7
7
Single Arm Overhead Tricep Extension
3 Sets
8-10 Reps
@6.5
8A
Tricep Rope Push Down (Cable)
3 Sets
8-10 Reps
@7.5
8B
Straight Arm Pulldown
3 Sets
6-8 Reps
@6
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7.5
@8
@8.5
2
Alternating Dumbbell Curl
3 Sets
15-20 Reps
@7.5
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
@8
4
Concentration Curl
3 Sets
8-10 Reps
@7
5
Upright Row (Barbell)
3 Sets
8-10 Reps
@7
6
Single Arm Row (Dumbbell)
2 Sets
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@7.5
@8.5
7
Face Pull
1 Set
1 Set
2 Sets
15-20 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
8
Dead Hang
2 Sets
0.5 mins
-
Day 3
1
Walking Lunge
1 Set
2 mins
-
2
Leg Curl
1 Set
2 Sets
1 Set
15-20 Reps
8-10 Reps
8-10 Reps
@6
@7.5
@8.5
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
@8.5
4
Hip Abductor (Machine)
3 Sets
25-35 Reps
@7
5
Hip Thrust (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7.5
@8
@8.5
6
Glute Kickback
3 Sets
8-10 Reps
@7.5
7
Single Leg Romanian Deadlift
3 Sets
8-10 Reps
@7
8
Back Extension
3 Sets
10 Reps
@6
Day 4
1
Arnold Press
3 Sets
8-10 Reps
@7
2
Front Raise
1 Set
2 Sets
15-20 Reps
8-10 Reps
@6
@6.5
3
Chest Press (Machine)
1 Set
3 Sets
15-20 Reps
8-10 Reps
@6
@7.5
4
One Arm Lateral Raise (Cable)
3 Sets
8-10 Reps
@6.5
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
@8.5
6
Seated Dip (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6.5
@7
@7.5
7
Single Arm Pushdown
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@7.5
@8
8
Tricep Extension (Cable)
3 Sets
8-10 Reps
@6.5