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BoostcampPNG

Fullbody workout

by Shahul H.

Program Description

Intermediate training program

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    10 minutes
  • Created
    Dec 26, 2024 05:38
  • Last Edited
    Jun 18, 2025 10:39

Summary

Get ready to transform your physique with this comprehensive 12-week full-body workout program! Designed for five days a week, this plan combines strength training and muscle-building exercises, ensuring you hit every major muscle group. From bodyweight pull-ups to machine-assisted chest flies, each session is structured to enhance your strength, endurance, and overall fitness. Perfect for lifters of all levels, this program will keep you motivated and challenged as you work towards your fitness goals!
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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
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Face Away Cable Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Face Away Cable Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Face Away Cable Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8
3
Leg Curl
3
10-15 reps
RPE 8
4
Lat Pulldown
3
8-10 reps
RPE 8
5
Face Away Cable Curl
3
10-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Curl
3
10-15 reps
RPE 8.5
4
Lat Pulldown
3
8-10 reps
RPE 8.5
5
Face Away Cable Curl
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Curl
3
10-15 reps
RPE 8.5
4
Lat Pulldown
3
8-10 reps
RPE 8.5
5
Face Away Cable Curl
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Curl
3
10-15 reps
RPE 8.5
4
Lat Pulldown
3
8-10 reps
RPE 8.5
5
Face Away Cable Curl
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
3
Leg Curl
3
10-15 reps
RPE 8.5
4
Lat Pulldown
3
8-10 reps
RPE 8.5
5
Face Away Cable Curl
3
10-12 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
3
Leg Curl
3
10-15 reps
RPE 9.5
4
Lat Pulldown
3
8-10 reps
RPE 9.5
5
Face Away Cable Curl
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
3
Leg Curl
3
10-15 reps
RPE 9.5
4
Lat Pulldown
3
8-10 reps
RPE 9.5
5
Face Away Cable Curl
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
3
Leg Curl
3
10-15 reps
RPE 9.5
4
Lat Pulldown
3
8-10 reps
RPE 9.5
5
Face Away Cable Curl
3
10-12 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-8 reps
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 9.5
3
Leg Curl
3
10-15 reps
RPE 9.5
4
Lat Pulldown
3
8-10 reps
RPE 9.5
5
Face Away Cable Curl
3
10-12 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
5
Overhead Rope Extension
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
5
Overhead Rope Extension
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
5
Overhead Rope Extension
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 7.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8
4
Lateral Raise (Cable)
3
15-20 reps
RPE 7.5
5
Overhead Rope Extension
3
10-15 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 8.5
5
Overhead Rope Extension
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 8.5
5
Overhead Rope Extension
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 8.5
5
Overhead Rope Extension
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 8.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 8.5
5
Overhead Rope Extension
3
10-15 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Overhead Rope Extension
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Overhead Rope Extension
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Overhead Rope Extension
3
10-15 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
RPE 9.5
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 9.5
3
Chest Supported Row (Dumbbell)
3
10-12 reps
RPE 9.5
4
Lateral Raise (Cable)
3
15-20 reps
RPE 9.5
5
Overhead Rope Extension
3
10-15 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8
3
Chest Fly (Machine)
3
10-15 reps
RPE 8
4
Standing Calf Raise
3
10-15 reps
RPE 7.5
5
Hammer Curl
3
10-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 8.5
4
Standing Calf Raise
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 8.5
4
Standing Calf Raise
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 8.5
4
Standing Calf Raise
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 8.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 8.5
4
Standing Calf Raise
3
10-15 reps
RPE 8.5
5
Hammer Curl
3
10-12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9.5
4
Standing Calf Raise
3
10-15 reps
RPE 9.5
5
Hammer Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9.5
4
Standing Calf Raise
3
10-15 reps
RPE 9.5
5
Hammer Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9.5
4
Standing Calf Raise
3
10-15 reps
RPE 9.5
5
Hammer Curl
3
10-12 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9.5
2
Leg Press (45 Degrees)
3
10-12 reps
RPE 9.5
3
Chest Fly (Machine)
3
10-15 reps
RPE 9.5
4
Standing Calf Raise
3
10-15 reps
RPE 9.5
5
Hammer Curl
3
10-12 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Dip (Bodyweight)
3
6-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Dip (Bodyweight)
3
6-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Dip (Bodyweight)
3
6-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
2
Dip (Bodyweight)
3
6-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 8
4
Seated Row (Cable)
3
10-12 reps
RPE 8
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 7.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
6-12 reps
RPE 8.5
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
6-12 reps
RPE 8.5
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
6-12 reps
RPE 8.5
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 8
2
Dip (Bodyweight)
3
6-12 reps
RPE 8.5
3
Leg Extension
3
10-15 reps
RPE 8.5
4
Seated Row (Cable)
3
10-12 reps
RPE 8.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 8.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Dip (Bodyweight)
3
6-12 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Dip (Bodyweight)
3
6-12 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Dip (Bodyweight)
3
6-12 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 9
2
Dip (Bodyweight)
3
6-12 reps
RPE 9.5
3
Leg Extension
3
10-15 reps
RPE 9.5
4
Seated Row (Cable)
3
10-12 reps
RPE 9.5
5
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9.5
6
Tricep Pushdown (Cable)
3
8-10 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 7.5
3
Decline Push Up
3
10-20 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 7.5
3
Decline Push Up
3
10-20 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 7.5
3
Decline Push Up
3
10-20 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 7.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 7.5
3
Decline Push Up
3
10-20 reps
RPE 8
4
Upright Row (Cable)
3
10-12 reps
RPE 8
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8
6
Standing Calf Raise
3
10-15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 8.5
3
Decline Push Up
3
10-20 reps
RPE 8.5
4
Upright Row (Cable)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
6
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 8.5
3
Decline Push Up
3
10-20 reps
RPE 8.5
4
Upright Row (Cable)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
6
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 8.5
3
Decline Push Up
3
10-20 reps
RPE 8.5
4
Upright Row (Cable)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
6
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 8.5
3
Decline Push Up
3
10-20 reps
RPE 8.5
4
Upright Row (Cable)
3
10-12 reps
RPE 8.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 8.5
6
Standing Calf Raise
3
10-15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5
3
Decline Push Up
3
10-20 reps
RPE 9.5
4
Upright Row (Cable)
3
10-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5
3
Decline Push Up
3
10-20 reps
RPE 9.5
4
Upright Row (Cable)
3
10-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5
3
Decline Push Up
3
10-20 reps
RPE 9.5
4
Upright Row (Cable)
3
10-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 9.5
2
Lying Rear Lateral Raise
3
15-20 reps
RPE 9.5
3
Decline Push Up
3
10-20 reps
RPE 9.5
4
Upright Row (Cable)
3
10-12 reps
RPE 9.5
5
Incline Curl (Dumbbell)
3
8-10 reps
RPE 9.5
6
Standing Calf Raise
3
10-15 reps
RPE 9.5
Week 1
1 / 12 Weeks
Day 3
1
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@8
2
Leg Press (45 Degrees)
3 Sets
10-12 Reps
@8
3
Chest Fly (Machine)
3 Sets
10-15 Reps
@8
4
Standing Calf Raise
3 Sets
10-15 Reps
@7.5
5
Hammer Curl
3 Sets
10-12 Reps
@8
Day 2
1
Bench Press (Barbell)
3 Sets
6-8 Reps
@7.5
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@7.5
3
Chest Supported Row (Dumbbell)
3 Sets
10-12 Reps
@8
4
Lateral Raise (Cable)
3 Sets
15-20 Reps
@7.5
5
Overhead Rope Extension
3 Sets
10-15 Reps
@7.5
Day 1
1
Squat (Barbell)
3 Sets
6-8 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
@8
3
Leg Curl
3 Sets
10-15 Reps
@8
4
Lat Pulldown
3 Sets
8-10 Reps
@8
5
Face Away Cable Curl
3 Sets
10-12 Reps
@8
Day 5
1
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@7.5
2
Lying Rear Lateral Raise
3 Sets
15-20 Reps
@7.5
3
Decline Push Up
3 Sets
10-20 Reps
@8
4
Upright Row (Cable)
3 Sets
10-12 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
8-10 Reps
@8
6
Standing Calf Raise
3 Sets
10-15 Reps
@8
Day 4
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
2
Dip (Bodyweight)
3 Sets
6-12 Reps
@8
3
Leg Extension
3 Sets
10-15 Reps
@8
4
Seated Row (Cable)
3 Sets
10-12 Reps
@8
5
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@7.5
6
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
@8