logo
BoostcampPNG

My first program

by abdalfatah hoorani

Program Description

Getting everything BIGGER

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 20, 2024 10:16
  • Last Edited
    Jun 18, 2025 10:59

Summary

Embark on an 8-week journey with "My First Program," designed to kickstart your fitness journey with a balanced approach. Committing to training seven days a week, you'll engage in a variety of exercises targeting all major muscle groups, including strength training and essential rest days for recovery. Each session is crafted to build your strength and endurance, ensuring you develop a solid foundation. Get ready to transform your body and elevate your fitness game with this comprehensive program!
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
2
Bench Press (Barbell)
2
1
4-6 reps
10-12 reps
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
10-12 reps
RPE 9
RPE 9.5
4
Push Up
2
12-15 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
1
8-10 reps
15-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
1
4-6 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
1
4-6 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
1
4-6 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
1
4-6 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
2
T-Bar Row
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
3
Lat Pulldown (Single Arm)
2
12-15 reps
RPE 9
4
Face Pull
2
10-12 reps
RPE 10
5
Leg Extension
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
6A
Seated Hamstring Curl
2
1
12-15 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Lat Pulldown
2
1
8-10 reps
12-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
4
Cable Crossover
1
1
1
8-10 reps
12-15 reps
12-15 reps
RPE 9
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
12-15 reps
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
12-15 reps
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
12-15 reps
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
3
12-15 reps
RPE 9
2
Dip (Bodyweight)
1
1
1
RPE 8
RPE 9
RPE 10
3
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
6-8 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
3
Cable Crossover
2
1
10-12 reps
12-15 reps
RPE 9
RPE 10
4
Pendlay Row
2
1
6-8 reps
10-12 reps
RPE 9
RPE 10
5
T-Bar Row
1
1
6-8 reps
10-12 reps
RPE 9
RPE 10
6
Cable Crunch
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Abductor (Machine)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lunge (Dumbbell)
3
10-12 reps
RPE 9
2
Hack Squat
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Hip Thrust (Barbell)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
4
Leg Extension
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
5
Leg Curl
2
1
12-15 reps
15-20 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Seated Shoulder Press (Dumbbell)
1
1
1
6-8 reps
8-10 reps
8-10 reps
RPE 9
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Overhead Tricep Extension
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
2
Bicep Curl (EZ Bar)
2
1
6-8 reps
12-15 reps
RPE 9
RPE 10
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Shrug (Dumbbell)
1
1
1
8-10 reps
10-12 reps
10-12 reps
RPE 9
RPE 9
RPE 10
5
Hanging Leg Raise
2
1
-
-
RPE 9
RPE 10
6
Seated Calf Raise
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
-
Week 1
1 / 8 Weeks
Day 3
1
Rest
1 Set
-
Day 7
1
Rest
1 Set
-
Day 1
1
One Arm Lateral Raise (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
2
Bench Press (Barbell)
2 Sets
1 Set
4-6 Reps
10-12 Reps
@9
@10
3
Cable Crossover
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@9.5
4
Push Up
2 Sets
12-15 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
1 Set
8-10 Reps
15-20 Reps
@9
@10
Day 2
1
Clean Deadlift
2 Sets
1 Set
1 Set
4-6 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
2
T-Bar Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
3
Lat Pulldown (Single Arm)
2 Sets
12-15 Reps
@9
4
Face Pull
2 Sets
10-12 Reps
@10
5
Leg Extension
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
6A
Seated Hamstring Curl
2 Sets
1 Set
12-15 Reps
6-8 Reps
@9
@10
Day 6
1
Single Arm Overhead Tricep Extension
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
2
Bicep Curl (EZ Bar)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
8-10 Reps
@9
@9
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
5
Hanging Leg Raise
2 Sets
1 Set
-
-
@9
@10
6
Seated Calf Raise
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 5
1
Lunge (Dumbbell)
3 Sets
10-12 Reps
@9
2
Hack Squat
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
3
Hip Thrust (Barbell)
2 Sets
1 Set
6-8 Reps
12-15 Reps
@9
@10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
5
Leg Curl
2 Sets
1 Set
12-15 Reps
15-20 Reps
@9
@10
6
Hip Abductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Lateral Raise (Machine)
3 Sets
12-15 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
8-10 Reps
12-15 Reps
@9
@10
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
10-12 Reps
@9
@9
@10
4
Cable Crossover
1 Set
1 Set
1 Set
8-10 Reps
12-15 Reps
12-15 Reps
@9
@9
@10
5
T-Bar Row
1 Set
1 Set
6-8 Reps
10-12 Reps
@9
@10
6
Cable Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10