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
- LevelIntermediate
- GoalAthletics
- EquipmentGarage Gym
- Program Length18 weeks
- Time Per Workout40 minutes
- CreatedJul 21, 2025 08:11
- Last EditedJul 21, 2025 09:31
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 Extension5 Sets
15 Reps
@7
Day 2
1
Push Up9 Sets
10 Reps
@6
2
Russian Twist (Dumbbell)3 Sets
40 Reps
@6.5
3
V-Up3 Sets
20 Reps
@7
4
Oblique Crunch3 Sets
40 Reps
@6.5
5
Pull-Up (Bodyweight)3 Sets
8 Reps
@8
Day 4
1
Push Up9 Sets
10 Reps
@6.5
2
Russian Twist (Dumbbell)3 Sets
40 Reps
@6.5
3
V-Up3 Sets
20 Reps
@7
4
Oblique Crunch3 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 Pull4 Sets
10 Reps
@7
3
Standing Calf Raise6 Sets
20 Reps
@7.5
Day 3
1
Bicep Curl (Cable)4 Sets
10 Reps
@6.5
2
Lat Pulldown5 Sets
10 Reps
@6.5
3
Barbell Row3 Sets
10 Reps
@6.5
4
Hammer Curl (Dumbbell)3 Sets
15 Reps
@6.5
5
Step-Up (Weighted)4 Sets
10 Reps
@8