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BoostcampPNG

Workout Plan to Help your Mom with Groceries

by urlocalbaker

Program Description

A friendly program for all fitness types to work out four times a week to gain a well built physique. This program should have the first two days completed in a row, followed by a one day break, then do the third workout day, and then ANOTHER day break, then the final workout of the week. This way you can maximize recovery periods per muscle.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 25, 2026 08:28
  • Last Edited
    Feb 25, 2026 09:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
16%
Front Delts
12%
Biceps
8.8%
Chest
8%
Quadriceps
6.4%
Hamstrings
6.4%
Middle Delts
6.4%
Upper Back
5.6%
Lats
4.8%
Forearms
4.8%
Glutes
4%
Abs
4%
Rear Delts
3.2%
Calves
3.2%
Adductors
3.2%
Abductors
2.4%
Lower Back
0.8%
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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
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 9
2
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
3
Trap Bar Deadlift
3
6-8 reps
RPE 9
4
Seated Row (Cable)
3
6-10 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
RPE 9
6
Lying Leg Curl
3
8-12 reps
RPE 9
7
Rear Delt Fly (Machine)
3
6-8 reps
RPE 9
8
Abs Crunch (Machine)
3
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
6-8 reps
RPE 9
2
Chest Press (Machine)
3
6-10 reps
RPE 9
3
Bicep Curl (Machine)
3
6-10 reps
RPE 9
4
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Chest Fly (Machine)
3
6-10 reps
RPE 9
7
Leg Extension
3
8-12 reps
RPE 9
8
Calf Raise (Leg Press)
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-8 reps
RPE 9
2
Lying Leg Curl
3
6-8 reps
RPE 9
3
Hip Adductor (Machine)
3
6-10 reps
RPE 9
4
Abs Crunch (Weighted)
3
15-20 reps
RPE 9
5
Leg Extension
3
8-12 reps
RPE 9
6
Incline Bench Press (Smith Machine)
3
6-10 reps
RPE 9
7
Pull-Up (Bodyweight)
3
45 secs
RPE 9
8
Lateral Raise (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Plate Loaded)
3
6-8 reps
RPE 9
2
Dip (Weighted)
3
6-8 reps
RPE 9
3
Preacher Curl (Barbell)
3
6-10 reps
RPE 9
4
Skull Crusher (Barbell)
3
6-10 reps
RPE 9
5
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 9
6
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 9
7
Seated Calf Raise
3
8-12 reps
RPE 9
8
Hip Abductor (Machine)
3
6-10 reps
RPE 9
9
Lateral Raise (Machine)
3
6-10 reps
RPE 9
10
Hip Adductor (Machine)
3
6-10 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@9
2
Skull Crusher (Dumbbell)
3 Sets
6-10 Reps
@9
3
Trap Bar Deadlift
3 Sets
6-8 Reps
@9
4
Seated Row (Cable)
3 Sets
6-10 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
@9
6
Lying Leg Curl
3 Sets
8-12 Reps
@9
7
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@9
8
Abs Crunch (Machine)
3 Sets
15-20 Reps
@9
Day 2
1
Shoulder Press (Machine)
3 Sets
6-8 Reps
@9
2
Chest Press (Machine)
3 Sets
6-10 Reps
@9
3
Bicep Curl (Machine)
3 Sets
6-10 Reps
@9
4
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
5
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Chest Fly (Machine)
3 Sets
6-10 Reps
@9
7
Leg Extension
3 Sets
8-12 Reps
@9
8
Calf Raise (Leg Press)
3 Sets
8-12 Reps
@9
Day 3
1
Leg Press (45 Degrees)
3 Sets
6-8 Reps
@9
2
Lying Leg Curl
3 Sets
6-8 Reps
@9
3
Hip Adductor (Machine)
3 Sets
6-10 Reps
@9
4
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@9
5
Leg Extension
3 Sets
8-12 Reps
@9
6
Incline Bench Press (Smith Machine)
3 Sets
6-10 Reps
@9
7
Pull-Up (Bodyweight)
3 Sets
45 secs
@9
8
Lateral Raise (Machine)
3 Sets
6-10 Reps
@9
Day 4
1
Shoulder Press (Plate Loaded)
3 Sets
6-8 Reps
@9
2
Dip (Weighted)
3 Sets
6-8 Reps
@9
3
Preacher Curl (Barbell)
3 Sets
6-10 Reps
@9
4
Skull Crusher (Barbell)
3 Sets
6-10 Reps
@9
5
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@9
6
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
@9
7
Seated Calf Raise
3 Sets
8-12 Reps
@9
8
Hip Abductor (Machine)
3 Sets
6-10 Reps
@9
9
Lateral Raise (Machine)
3 Sets
6-10 Reps
@9
10
Hip Adductor (Machine)
3 Sets
6-10 Reps
@9