logo
BoostcampPNG

Full Body SMA

by Sérgio A.

Program Description

Treino full body 3x semana inspirado na metodologia Eric Helms, complementa com 2 a 3 dias de cardio que pode ser: Natação, BJJ ou Boxe.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 18, 2025 11:23
  • Last Edited
    Jun 18, 2025 12:33

Summary

Transform your physique with the Full Body SMA program, a comprehensive 18-week journey designed for those ready to commit to a stronger, more balanced body. With three sessions each week, you'll engage in a variety of compound and isolation exercises, including barbell squats, Romanian deadlifts, and chest presses, targeting all major muscle groups. This program is perfect for lifters looking to build strength, improve endurance, and enhance overall fitness in a structured, effective manner. Get ready to challenge yourself and see real results!
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
5 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Seated Row (Cable)
3
10 reps
RPE 8
6
Standing Calf Raise
4
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8 reps
RPE 8
2
Hip Thrust (Machine)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
2
12 reps
RPE 8
4
Lat Pulldown
2
12 reps
RPE 8
5
Chest Fly (Cable)
2
15 reps
RPE 8
6
Bicep Curl (Machine)
2
12 reps
RPE 8
7
Tricep Rope Push Down (Cable)
2
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Barbell Row
3
5 reps
RPE 8
3
Shoulder Press (Plate Loaded)
2
8 reps
RPE 8
4
Lat Pulldown (Close Grip)
2
8 reps
RPE 8
5
Leg Extension
3
12 reps
RPE 8
6
Leg Curl
3
12 reps
RPE 8
7
Seated Calf Raise
4
15 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Squat (Barbell)
3 Sets
5 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
5 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
4
Chest Press (Machine)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Standing Calf Raise
4 Sets
8 Reps
@8
Day 2
1
Leg Press (45 Degrees)
3 Sets
8 Reps
@8
2
Hip Thrust (Machine)
3 Sets
8 Reps
@8
3
Incline Bench Press (Dumbbell)
2 Sets
12 Reps
@8
4
Lat Pulldown
2 Sets
12 Reps
@8
5
Chest Fly (Cable)
2 Sets
15 Reps
@8
6
Bicep Curl (Machine)
2 Sets
12 Reps
@8
7
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
@8
Day 3
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Barbell Row
3 Sets
5 Reps
@8
3
Shoulder Press (Plate Loaded)
2 Sets
8 Reps
@8
4
Lat Pulldown (Close Grip)
2 Sets
8 Reps
@8
5
Leg Extension
3 Sets
12 Reps
@8
6
Leg Curl
3 Sets
12 Reps
@8
7
Seated Calf Raise
4 Sets
15 Reps
@8