Program Description
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Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedJan 05, 2026 01:49
- Last EditedJan 21, 2026 12:15
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.3%
Upper Back
10%
Glutes
10%
Hamstrings
10%
Biceps
9.1%
Front Delts
7.8%
Lats
6.6%
Chest
6.6%
Quadriceps
6.6%
Forearms
3.3%
Calves
3.3%
Middle Delts
3%
Abductors
2.5%
Lower Back
2.5%
Rear Delts
1.9%
Adductors
1.7%
Abs
1.7%
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ON THE BOOSTCAMP APP FOR FREE
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Scan QR Code to Download
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
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 9
1B
Bayesian Curl
3
8-12 reps
RPE 9
2A
Hammer Curl (Cable)
3
8-12 reps
RPE 9
2B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
3A
High Row
3
6-10 reps
RPE 9
3B
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
4A
Dip (Bodyweight)
3
8-12 reps
RPE 9
4B
Pull-Up (Weighted)
3
8-12 reps
RPE 9
5A
Single Arm Rear Delt Fly (Cable)
3
8-12 reps
RPE 9
5B
Lateral Raise (Cable)
1
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Machine)
3
8-12 reps
RPE 9
1B
Hip Adductor (Machine)
3
8-12 reps
RPE 9
2A
Belt Squat
3
6-10 reps
RPE 9
2B
Leg Press
3
6-10 reps
RPE 9
3A
Leg Extension
3
8-12 reps
RPE 9
3B
Seated Hamstring Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 9
1B
Shrug (Dumbbell)
3
8-12 reps
RPE 9
2A
Chest Press (Machine)
3
6-10 reps
RPE 9
2B
Seated Row (Cable)
3
6-10 reps
RPE 9
3A
Pec Deck (Machine)
3
8-12 reps
RPE 9
3B
Lat Pulldown
3
6-10 reps
RPE 9
4A
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4B
Skull Crusher (Barbell)
3
8-12 reps
RPE 9
5A
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 9
5B
Bicep Curl (EZ Bar)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
1B
Hip Thrust (Machine)
3
6-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Hamstring Curl
3
8-12 reps
RPE 9
4A
Glute Kickback
3
8-12 reps
RPE 9
4B
Hip Abductor (Machine)
3
8-12 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1A
Tricep Pushdown (Cable)3 Sets
8-12 Reps
@9
1B
Bayesian Curl3 Sets
8-12 Reps
@9
2A
Hammer Curl (Cable)3 Sets
8-12 Reps
@9
2B
Overhead Tricep Extension (Cable)3 Sets
8-12 Reps
@9
3A
High Row3 Sets
6-10 Reps
@9
3B
Incline Bench Press (Smith Machine)3 Sets
6-10 Reps
@9
4A
Dip (Bodyweight)3 Sets
8-12 Reps
@9
4B
Pull-Up (Weighted)3 Sets
8-12 Reps
@9
5A
Single Arm Rear Delt Fly (Cable)3 Sets
8-12 Reps
@9
5B
Lateral Raise (Cable)1 Set
8-12 Reps
@9
Day 2
1A
Calf Raise (Machine)3 Sets
8-12 Reps
@9
1B
Hip Adductor (Machine)3 Sets
8-12 Reps
@9
2A
Belt Squat3 Sets
6-10 Reps
@9
2B
Leg Press3 Sets
6-10 Reps
@9
3A
Leg Extension3 Sets
8-12 Reps
@9
3B
Seated Hamstring Curl3 Sets
8-12 Reps
@9
Day 3
1A
Seated Shoulder Press (Dumbbell)3 Sets
6-10 Reps
@9
1B
Shrug (Dumbbell)3 Sets
8-12 Reps
@9
2A
Chest Press (Machine)3 Sets
6-10 Reps
@9
2B
Seated Row (Cable)3 Sets
6-10 Reps
@9
3A
Pec Deck (Machine)3 Sets
8-12 Reps
@9
3B
Lat Pulldown3 Sets
6-10 Reps
@9
4A
Preacher Curl (Dumbbell)3 Sets
8-12 Reps
@9
4B
Skull Crusher (Barbell)3 Sets
8-12 Reps
@9
5A
Single Arm Tricep Extension (Cable)3 Sets
8-12 Reps
@9
5B
Bicep Curl (EZ Bar)3 Sets
8-12 Reps
@9
Day 4
1A
Calf Raise (Leg Press)3 Sets
8-12 Reps
@9
1B
Hip Thrust (Machine)3 Sets
6-10 Reps
@9
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
@9
3
Hamstring Curl3 Sets
8-12 Reps
@9
4A
Glute Kickback3 Sets
8-12 Reps
@9
4B
Hip Abductor (Machine)3 Sets
8-12 Reps
@9