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Body Transformation Program

by Shazer R.
4.0
(1 rating)

Program Description

This program is designed to transform your body into the summer bod that you dream of. By sticking to the regiment you will see the results form very quickly.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jul 21, 2025 08:11
  • Last Edited
    Jul 23, 2025 09:57

Summary

Transform your physique with this comprehensive 18-week Body Transformation Program, designed for those ready to commit to serious change. With five days of targeted workouts each week, you'll engage in a mix of machine, bodyweight, and dumbbell exercises that build strength and enhance muscle definition. Expect to challenge your chest, arms, core, and legs with a variety of movements, including the Chest Press and Push-Ups, all tailored to push your limits. Perfect for anyone looking to elevate their fitness journey in a garage gym setting, this program will guide you every step of the way toward achieving your transformation goals.
Muscle Engagement
Front
Back
MuscleSet
Chest
16.4%
Triceps
14.3%
Abs
12.3%
Front Delts
11.5%
Lats
10.9%
Upper Back
9.7%
Biceps
7.5%
Quadriceps
5.4%
Middle Delts
4.2%
Calves
3.9%
Glutes
1.6%
Hamstrings
1%
Forearms
0.9%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
10 reps
RPE 6.5
2
Tricep Rope Push Down (Cable)
5
10 reps
RPE 6.5
3
Pec Deck (Machine)
3
10 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
4
10 reps
RPE 6.5
2
Lat Pulldown
5
10 reps
RPE 6.5
3
Barbell Row
3
10 reps
RPE 6.5
4
Hammer Curl (Dumbbell)
3
15 reps
RPE 6.5
5
Step-Up (Weighted)
4
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up
9
10 reps
RPE 6.5
2
Russian Twist (Dumbbell)
3
40 reps
RPE 6.5
3
V-Up
3
20 reps
RPE 7
4
Oblique Crunch
3
40 reps
RPE 6.5
5
Pull-Up (Bodyweight)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
4
15 reps
RPE 7
2
High Pull
4
10 reps
RPE 7
3
Standing Calf Raise
6
20 reps
RPE 7.5
Week 1
1 / 18 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
10 Reps
@6.5
2
Tricep Rope Push Down (Cable)
5 Sets
10 Reps
@6.5
3
Pec Deck (Machine)
3 Sets
10 Reps
@7
4
Leg Extension
5 Sets
15 Reps
@7
Day 2
1
Push Up
9 Sets
10 Reps
@6
2
Russian Twist (Dumbbell)
3 Sets
40 Reps
@6.5
3
V-Up
3 Sets
20 Reps
@7
4
Oblique Crunch
3 Sets
40 Reps
@6.5
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 4
1
Push Up
9 Sets
10 Reps
@6.5
2
Russian Twist (Dumbbell)
3 Sets
40 Reps
@6.5
3
V-Up
3 Sets
20 Reps
@7
4
Oblique Crunch
3 Sets
40 Reps
@6.5
5
Pull-Up (Bodyweight)
3 Sets
8 Reps
@8
Day 5
1
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@7
2
High Pull
4 Sets
10 Reps
@7
3
Standing Calf Raise
6 Sets
20 Reps
@7.5
Day 3
1
Bicep Curl (Cable)
4 Sets
10 Reps
@6.5
2
Lat Pulldown
5 Sets
10 Reps
@6.5
3
Barbell Row
3 Sets
10 Reps
@6.5
4
Hammer Curl (Dumbbell)
3 Sets
15 Reps
@6.5
5
Step-Up (Weighted)
4 Sets
10 Reps
@8