logo
BoostcampPNG

Strength Gauntlet!!!!

by
1 athletes joined

Program Description

This program is designed to produce size and strength no matter what fitness level you are. Stick with the progressive overload and see the gains. Stop reading and start lifting!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 03, 2025 04:21
  • Last Edited
    Jun 04, 2025 03:03
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
2
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
15 reps
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Preacher Curl (EZ Bar)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
V-Handle Tricep Pushdown (Cable)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Barbell)
4
12 reps
RPE 7
5
Wrist Curls
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
2
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Alternating Dumbbell Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
V-Handle Tricep Pushdown (Cable)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
15 reps
10 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 7.5
RPE 8.5
2
Preacher Curl (EZ Bar)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
3
V-Handle Tricep Pushdown (Cable)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Incline Bench Press (Barbell)
4
12 reps
RPE 7
5
Wrist Curls
4
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
2
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Alternating Dumbbell Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
15 reps
10 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Preacher Curl (EZ Bar)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Barbell)
4
12 reps
RPE 7.5
5
Wrist Curls
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
2
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Alternating Dumbbell Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
3
V-Handle Tricep Pushdown (Cable)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
15 reps
10 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 9
2
Preacher Curl (EZ Bar)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
3
V-Handle Tricep Pushdown (Cable)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Incline Bench Press (Barbell)
4
12 reps
RPE 7.5
5
Wrist Curls
4
15 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
2
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
2
Alternating Dumbbell Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
1
1
1
15 reps
10 reps
10 reps
8 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
RPE 8.5
2
Preacher Curl (EZ Bar)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
4
12 reps
RPE 8
5
Wrist Curls
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
1
1
1
1
1
2
1
1
1
1
1
1
1
1
20 reps
19 reps
18 reps
17 reps
16 reps
15 reps
14 reps
13 reps
12 reps
11 reps
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
2
Alternating Dumbbell Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
3
V-Handle Tricep Pushdown (Cable)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
2
2
1
15 reps
10 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Preacher Curl (EZ Bar)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
3
V-Handle Tricep Pushdown (Cable)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4
Incline Bench Press (Barbell)
4
12 reps
RPE 8
5
Wrist Curls
4
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Calf Raise (Machine)
4
15 reps
RPE 7
3
Hamstring Curl
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Leg Press
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Dumbbell Row
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Shrug (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Shoulder Press (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
5
One Arm Lateral Raise (Dumbbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Calf Raise (Machine)
4
15 reps
RPE 7
3
Hamstring Curl
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Leg Press
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Dumbbell Row
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
3
Shrug (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
4
Shoulder Press (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Dumbbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
2
Calf Raise (Machine)
4
15 reps
RPE 7.5
3
Hamstring Curl
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
4
Leg Extension
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 8.5
5
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Dumbbell Row
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
3
Shrug (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
4
Shoulder Press (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
5
One Arm Lateral Raise (Dumbbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Calf Raise (Machine)
4
15 reps
RPE 7
3
Hamstring Curl
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Leg Press
4
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
2
Dumbbell Row
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
3
Shrug (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Shoulder Press (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
5
One Arm Lateral Raise (Dumbbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Calf Raise (Machine)
4
15 reps
RPE 8
3
Hamstring Curl
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
4
Leg Extension
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
5
Leg Press
4
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
2
Dumbbell Row
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
3
Shrug (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Shoulder Press (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
5
One Arm Lateral Raise (Dumbbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
2
Calf Raise (Machine)
4
15 reps
RPE 7
3
Hamstring Curl
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
2
2
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
RPE 8
5
Leg Press
4
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
RPE 7
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
3
Shrug (Barbell)
4
12 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Shoulder Press (Machine)
4
10 reps
RPE 7
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2
Calf Raise (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Hamstring Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
4
Leg Extension
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
RPE 7
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
3
Shrug (Barbell)
4
12 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Shoulder Press (Machine)
4
10 reps
RPE 7
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Calf Raise (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
3
Hamstring Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
4
Leg Extension
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
RPE 7.5
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 7.5
3
Shrug (Barbell)
4
12 reps
RPE 7.5
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7.5
5
Seated Row (Cable)
4
10 reps
RPE 7.5
6
Shoulder Press (Machine)
4
10 reps
RPE 7.5
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
2
Calf Raise (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
3
Hamstring Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
4
Leg Extension
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
RPE 7
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
3
Shrug (Barbell)
4
12 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Shoulder Press (Machine)
4
10 reps
RPE 7
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
2
Calf Raise (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
3
Hamstring Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Leg Extension
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 8
3
Shrug (Barbell)
4
12 reps
RPE 8
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 8
5
Seated Row (Cable)
4
10 reps
RPE 8
6
Shoulder Press (Machine)
4
10 reps
RPE 8
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
2
Calf Raise (Machine)
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
3
Hamstring Curl
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
4
Leg Extension
2
1
1
1
1
1
1
1
1
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
10 reps
RPE 7
2
Single Arm Row (Dumbbell)
4
10 reps
RPE 7
3
Shrug (Barbell)
4
12 reps
RPE 7
4
Lat Pulldown (Close Grip)
4
10 reps
RPE 7
5
Seated Row (Cable)
4
10 reps
RPE 7
6
Shoulder Press (Machine)
4
10 reps
RPE 7
7
One Arm Lateral Raise (Dumbbell)
4
10 reps
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 2
1
Treadmill
1 Set
30 mins
@6
Day 3
1
Wide Grip Lat Pulldown
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Dumbbell Row
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
3
Shrug (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Shoulder Press (Machine)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
5
One Arm Lateral Raise (Dumbbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
Day 4
1
Treadmill
1 Set
30 mins
@6
Day 5
1
Squat (Barbell)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Calf Raise (Machine)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
3
Hamstring Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
4
Leg Extension
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
Day 6
1
Treadmill
1 Set
30 mins
@6
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
19 Reps
18 Reps
17 Reps
16 Reps
15 Reps
14 Reps
13 Reps
12 Reps
11 Reps
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
@6
2
Alternating Dumbbell Curl
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6
3
V-Handle Tricep Pushdown (Cable)
2 Sets
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
@6
@6
@6
@6
@6
@6
@6
@6
@6