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BoostcampPNG

Sham fat to fit

by Md S.
1 athletes joined

Program Description

Gain muscles and loss fat

Program Overview

  • Level
    Beginner, Intermediate, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 19, 2025 08:56
  • Last Edited
    Nov 24, 2025 10:05
Muscle Engagement
Front
Back
MuscleSet
Triceps
15%
Biceps
11.8%
Chest
11.1%
Front Delts
9.6%
Upper Back
8.6%
Lats
7.6%
Middle Delts
6.9%
Quadriceps
6.6%
Hamstrings
6%
Abs
4.4%
Glutes
3.3%
Rear Delts
2.7%
Forearms
2.3%
Calves
1.7%
Lower Back
1.4%
Adductors
0.7%
Abductors
0.5%
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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
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 8.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
3
1
10 reps
10 reps
RPE 8
RPE 9.5
3
Chest Fly (Cable)
2
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 9
RPE 9.5
4
V-Handle Tricep Pushdown (Cable)
1
3
12 reps
10 reps
RPE 8
RPE 8
5
Overhead Tricep Extension (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9.5
6
Seated Dip (Machine)
3
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
2
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
2
Barbell Row
2
2
10 reps
8 reps
RPE 8
RPE 8
3
Seated Row (Cable)
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pullover (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
6
Incline Curl (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Lateral Raise (Dumbbell)
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
3
Reverse Pec Deck
1
2
1
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Upright Row (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
5
Hanging Leg Raise
2
1
15 reps
12 reps
RPE 8
RPE 8
6
Cable Crunch
1
2
20 reps
15 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Walking Lunge
3
12 reps
-
3
Leg Extension
1
1
2
15 reps
12 reps
10 reps
RPE 8
RPE 8
RPE 8
4
Lying Leg Curl
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
5
Romanian Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
6
Standing Calf Raise
1
2
20 reps
15 reps
RPE 8
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
1
2
1
12 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Tricep Pushdown (Cable)
1
2
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
3
Skull Crusher (Dumbbell)
1
2
10 reps
8 reps
RPE 8
RPE 8
4
Bicep Curl (EZ Bar)
1
2
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
5
Hammer Curl (Cable)
1
2
12 reps
10 reps
RPE 8
RPE 8
6
Preacher Curl (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 8
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
6 Reps
@8
@9
@8.5
@9.5
2
Incline Bench Press (Dumbbell)
3 Sets
1 Set
10 Reps
10 Reps
@8
@9.5
3
Chest Fly (Cable)
2 Sets
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@9
@9.5
4
V-Handle Tricep Pushdown (Cable)
1 Set
3 Sets
12 Reps
10 Reps
@8
@8
5
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@9.5
6
Seated Dip (Machine)
3 Sets
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@8
@8
@8
2
Barbell Row
2 Sets
2 Sets
10 Reps
8 Reps
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
4
Pullover (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@9
5
Bicep Curl (Barbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
6
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8.5
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
3
Reverse Pec Deck
1 Set
2 Sets
1 Set
15 Reps
12 Reps
10 Reps
@8
@8
@8
4
Upright Row (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
5
Hanging Leg Raise
2 Sets
1 Set
15 Reps
12 Reps
@8
@8
6
Cable Crunch
1 Set
2 Sets
20 Reps
15 Reps
@8
@8
Day 4
1
Leg Press (45 Degrees)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@8
@8.5
@9
2
Walking Lunge
3 Sets
12 Reps
-
3
Leg Extension
1 Set
1 Set
2 Sets
15 Reps
12 Reps
10 Reps
@8
@8
@8
4
Lying Leg Curl
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
5
Romanian Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
6
Standing Calf Raise
1 Set
2 Sets
20 Reps
15 Reps
@8
@8.5
Day 5
1
Bench Press (Close Grip)
1 Set
2 Sets
1 Set
12 Reps
8 Reps
6 Reps
@8
@8
@8
2
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8
3
Skull Crusher (Dumbbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
5
Hammer Curl (Cable)
1 Set
2 Sets
12 Reps
10 Reps
@8
@8
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@8
@8