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BoostcampPNG

Steel Foundation

by Fabian C.

Program Description

Build muscle! Use double progression and watch the noble natties on youtube for exercise explanations.

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 18, 2025 01:23
  • Last Edited
    Dec 19, 2025 06:46
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.4%
Front Delts
12.6%
Biceps
10.4%
Chest
9.9%
Upper Back
9.9%
Lats
8.1%
Hamstrings
6.8%
Middle Delts
5.4%
Glutes
5%
Abs
4.1%
Quadriceps
3.6%
Lower Back
3.2%
Forearms
3.2%
Rear Delts
2.7%
Calves
0.9%
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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
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
RPE 8
2
Hack Squat
1
1
6-10 reps
6-10 reps
RPE 8
RPE 10
3
Incline Chest Press (Machine)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Chest Supported Row (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Incline Hammer Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7
Standing Calf Raise
1
AMRAP
RPE 10
8A
Dip (Bodyweight)
1
AMRAP
-
8B
Pull-Up (Bodyweight)
1
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-10 reps
RPE 8
2
Lat Pulldown
3
8-10 reps
RPE 8
3
Chest Fly (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4A
Lateral Raise (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
4B
Rear Delt Fly (Dumbbell)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
5
Preacher Curl (EZ Bar)
1
1
8-10 reps
8-10 reps
RPE 8
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
10-15 reps
10-15 reps
RPE 8
RPE 10
7A
Hyperextension
1
AMRAP
RPE 10
7B
Push Up
1
AMRAP
RPE 10
8
Leg Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
2
Single Arm High Row (Machine)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
3
Incline Curl (Dumbbell)
1
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Hammer Curl (Dumbbell)
1
AMRAP
RPE 10
5
Leg Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
6
Leg Extension
1
1
10-12 reps
10-12 reps
RPE 8
RPE 10
7A
Dip (Bodyweight)
2
AMRAP
RPE 10
7B
Pull-Up (Neutral Grip, Bodyweight)
2
AMRAP
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@8
@8
@8
2
Hack Squat
1 Set
1 Set
6-10 Reps
6-10 Reps
@8
@10
3
Incline Chest Press (Machine)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@8
@8
@10
5
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
7
Standing Calf Raise
1 Set
AMRAP
@10
8A
Dip (Bodyweight)
1 Set
AMRAP
-
8B
Pull-Up (Bodyweight)
1 Set
AMRAP
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Lat Pulldown
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
3
Chest Fly (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
4B
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
5
Preacher Curl (EZ Bar)
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@8
@10
7A
Hyperextension
1 Set
AMRAP
@10
7B
Push Up
1 Set
AMRAP
@10
8
Leg Raise (Captain's Chair)
1 Set
1 Set
AMRAP
AMRAP
-
-
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@8
2
Single Arm High Row (Machine)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@8
@8
@10
3
Incline Curl (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Hammer Curl (Dumbbell)
1 Set
AMRAP
@10
5
Leg Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
6
Leg Extension
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@10
7A
Dip (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@10
@10
7B
Pull-Up (Neutral Grip, Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
@10
@10