logo
BoostcampPNG

Coop and Aziz workout plan

by
4 athletes joined

Program Description

To keep better track of workouts and weights

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 01, 2024 06:56
  • Last Edited
    May 07, 2024 10:22
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
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
10-15 reps
6-10 reps
6-10 reps
RPE 6
RPE 9.5
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-10 reps
6-10 reps
RPE 9.5
RPE 10
3
Chest Fly (Machine)
3
6-10 reps
RPE 10
4
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Skull Crusher
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
High Row
1
2
8-12 reps
6-10 reps
RPE 6
RPE 10
2
Pull-Up (Assisted)
2
6-10 reps
RPE 10
3
Single Arm Iso Row
2
6-10 reps
RPE 10
4
Shrug (Dumbbell)
3
8-12 reps
RPE 10
5
Incline Curl (Dumbbell)
2
8-12 reps
RPE 10
6
Hammer Curl
2
8-12 reps
RPE 10
7
Preacher Curl (Barbell)
2
6-10 reps
RPE 10
8
Reverse Wrist Curl (Dumbbell)
3
8-15 reps
RPE 10
9
Reverse Wrist Curl (Barbell)
3
8-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 9
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
10-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 8
7
Hip Adductor (Machine)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 10
2
Incline Chest Press (Machine)
2
6-10 reps
RPE 10
3
Chest Fly (Machine)
3
8-12 reps
RPE 10
4
T-Bar Row
2
8-12 reps
RPE 10
5
High Row
2
8-12 reps
RPE 10
6
Pull-Up (Assisted)
2
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
2
8-12 reps
RPE 10
2
Hammer Curl
3
8-12 reps
RPE 10
3
Tricep Pushdown (Cable)
3
8-12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
6
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 10
7
Reverse Pec Deck
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-15 reps
RPE 10
2
Leg Press (45 Degrees)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Hamstring Curl
3
8-12 reps
RPE 10
5
Standing Calf Raise
3
8-15 reps
RPE 10
6
Hip Abductor (Machine)
3
8-12 reps
RPE 10
7
Hip Adductor (Machine)
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
1 Set
1 Set
1 Set
10-15 Reps
6-10 Reps
6-10 Reps
@6
@9.5
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-10 Reps
6-10 Reps
@9.5
@10
3
Chest Fly (Machine)
3 Sets
6-10 Reps
@10
4
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Skull Crusher
3 Sets
8-12 Reps
@10
Day 2
1
High Row
1 Set
2 Sets
8-12 Reps
6-10 Reps
@6
@10
2
Pull-Up (Assisted)
2 Sets
6-10 Reps
@10
3
Single Arm Iso Row
2 Sets
6-10 Reps
@10
4
Shrug (Dumbbell)
3 Sets
8-12 Reps
@10
5
Incline Curl (Dumbbell)
2 Sets
8-12 Reps
@10
6
Hammer Curl
2 Sets
8-12 Reps
@10
7
Preacher Curl (Barbell)
2 Sets
6-10 Reps
@10
8
Reverse Wrist Curl (Dumbbell)
3 Sets
8-15 Reps
@10
9
Reverse Wrist Curl (Barbell)
3 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@9
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
10-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
6-10 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
6-10 Reps
@10
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@10
4
T-Bar Row
2 Sets
8-12 Reps
@10
5
High Row
2 Sets
8-12 Reps
@10
6
Pull-Up (Assisted)
2 Sets
8-10 Reps
@10
Day 5
1
Bicep Curl (Cable)
2 Sets
8-12 Reps
@10
2
Hammer Curl
3 Sets
8-12 Reps
@10
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@10
5
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
6
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@10
7
Reverse Pec Deck
3 Sets
8-12 Reps
@10
Day 6
1
Squat (Barbell)
4 Sets
8-15 Reps
@10
2
Leg Press (45 Degrees)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Hamstring Curl
3 Sets
8-12 Reps
@10
5
Standing Calf Raise
3 Sets
8-15 Reps
@10
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
@10
7
Hip Adductor (Machine)
3 Sets
8-12 Reps
@10