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Cutting

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24 athletes joined

Program Description

Shredded as fvck

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 19, 2024 11:25
  • Last Edited
    Jun 21, 2025 05:43

Summary

Embark on a transformative 12-week journey with the Cutting program, designed for those ready to shed fat while maintaining muscle. This intense 6-day-a-week regimen combines strength training and cardio, focusing on compound lifts and targeted exercises to sculpt your physique. Expect to push your limits with movements like the paused bench press and barbell squats, all while incorporating essential rest days for recovery. Equip yourself with determination and a full gym setup to achieve your cutting goals!
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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
Squat (Barbell)
1
1
1
1
4
20 reps
10 reps
6 reps
6 reps
4 reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
2%
3%
4%
5%
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
8 reps
40%
50%
70%
80%
4
Pendlay Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
10%
10%
15%
20%
5
Standing Calf Raise
1
1
1
1
1
15-20 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
4-6 reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
8-10 reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
1%
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
20 reps
10 reps
6 reps
6 reps
4 reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
2%
3%
4%
5%
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
8 reps
40%
50%
70%
80%
4
Pendlay Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
10%
10%
15%
20%
5
Standing Calf Raise
1
1
1
1
1
15-20 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
4-6 reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
8-10 reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
1%
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
20 reps
10 reps
6 reps
6 reps
4 reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
2%
3%
4%
5%
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
8 reps
40%
50%
70%
80%
4
Pendlay Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
10%
10%
15%
20%
5
Standing Calf Raise
1
1
1
1
1
15-20 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
4-6 reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
8-10 reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
1%
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
4
20 reps
10 reps
6 reps
6 reps
4 reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
2%
3%
4%
5%
3
Leg Extension
1
1
1
1
12 reps
10 reps
8 reps
8 reps
40%
50%
70%
80%
4
Pendlay Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
10%
10%
15%
20%
5
Standing Calf Raise
1
1
1
1
1
15-20 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1
1
1
1
1
8-10 reps
6-8 reps
4-6 reps
4-6 reps
4-6 reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1
1
1
1
1
12-15 reps
10-12 reps
8-10 reps
8-10 reps
8-10 reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
1%
5%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
-
-
-
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
-
-
-
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
-
-
-
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
-
-
-
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
-
-
-
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
-
-
-
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
-
-
-
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
-
-
-
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
-
-
-
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
-
-
-
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
-
-
-
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
-
-
-
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
-
-
-
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
-
-
-
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
4
20 reps
10 reps
6 reps
4 reps
-
-
-
-
2
Leg Press (45 Degrees)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Leg Extension
1
1
2
12 reps
10 reps
8 reps
-
-
-
4
Pendlay Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Standing Calf Raise
1
1
3
15-20 reps
8-10 reps
6-8 reps
-
-
-
6
Seated Calf Raise
1
1
3
8-10 reps
6-8 reps
4-6 reps
-
-
-
7
Side Crunch (Cable)
1
1
3
12-15 reps
10-12 reps
8-10 reps
-
-
-
8
Leg Raise (Captain's Chair)
1
2
8-10 reps
6-8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
6-8 reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2
1
1
8-10 reps
6-8 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
4-6 reps
2-4 reps
4-6 reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
30%
45%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
6-8 reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2
1
1
8-10 reps
6-8 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
4-6 reps
2-4 reps
4-6 reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
30%
45%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
6-8 reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2
1
1
8-10 reps
6-8 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
4-6 reps
2-4 reps
4-6 reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
30%
45%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1
1
1
1
8-10 reps
8-10 reps
6-8 reps
6-8 reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2
1
1
8-10 reps
6-8 reps
6-8 reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1
1
1
4-6 reps
2-4 reps
4-6 reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1
1
1
10-12 reps
6-8 reps
6-8 reps
30%
45%
60%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
-
-
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
-
-
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
-
-
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
-
-
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
-
-
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
-
-
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
-
-
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
4
10 reps
8 reps
6 reps
4 reps
-
-
-
-
2
Incline Bench Press (Dumbbell)
2
2
8-10 reps
6-8 reps
-
-
3
Seated Shoulder Press (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Lateral Raise (Cable)
2
2
8-10 reps
6-8 reps
-
-
5
Lying Tricep Extension (Barbell)
2
1
4-6 reps
2-4 reps
-
-
6
Overhead Tricep Extension (Cable)
1
2
10-12 reps
6-8 reps
-
-
7
Tricep Rope Push Down (Cable)
1
2
10-12 reps
6-8 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
100%
1%
2%
2%
3%
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
10%
15%
20%
3
Dumbbell Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
4%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
100%
1%
2%
2%
3%
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
10%
15%
20%
3
Dumbbell Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
4%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
100%
1%
2%
2%
3%
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
10%
15%
20%
3
Dumbbell Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
4%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
100%
1%
2%
2%
3%
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
10%
15%
20%
3
Dumbbell Row
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
1%
2%
3%
4%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
-
-
-
-
-
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
-
-
-
-
-
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
-
-
-
-
-
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
-
-
-
-
-
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
-
-
-
-
-
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
-
-
-
-
-
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
-
-
-
-
-
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
4
20 reps
10 reps
8 reps
4 reps
6 reps
-
-
-
-
-
2
Pendlay Row
1
1
2
8-10 reps
6-8 reps
4-6 reps
-
-
-
3
Dumbbell Row
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Shrug (Dumbbell)
1
1
2
10-12 reps
8-10 reps
6-8 reps
-
-
-
5
Bicep Curl (Barbell)
1
2
1
8-10 reps
6-8 reps
4-6 reps
-
-
-
6
Preacher Curl (Barbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1
1
1
2
8-10 reps
6-8 reps
6-8 reps
6-8 reps
35%
45%
60%
70%
5
Squat (Barbell)
1
1
2
15-20 reps
10-12 reps
10-12 reps
1%
10%
20%
6
Seated Calf Raise
1
1
2
10-12 reps
10-12 reps
6-8 reps
10%
15%
20%
7
Standing Calf Raise
1
1
1
1
1
10-12 reps
10-12 reps
6-10 reps
6-10 reps
6-10 reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
6-8 reps
6-8 reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1
2
10-12 reps
10-12 reps
1%
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1
1
1
2
8-10 reps
6-8 reps
6-8 reps
6-8 reps
35%
45%
60%
70%
5
Squat (Barbell)
1
1
2
15-20 reps
10-12 reps
10-12 reps
1%
10%
20%
6
Seated Calf Raise
1
1
2
10-12 reps
10-12 reps
6-8 reps
10%
15%
20%
7
Standing Calf Raise
1
1
1
1
1
10-12 reps
10-12 reps
6-10 reps
6-10 reps
6-10 reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
6-8 reps
6-8 reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1
2
10-12 reps
10-12 reps
1%
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1
1
1
2
8-10 reps
6-8 reps
6-8 reps
6-8 reps
35%
45%
60%
70%
5
Squat (Barbell)
1
1
2
15-20 reps
10-12 reps
10-12 reps
1%
10%
20%
6
Seated Calf Raise
1
1
2
10-12 reps
10-12 reps
6-8 reps
10%
15%
20%
7
Standing Calf Raise
1
1
1
1
1
10-12 reps
10-12 reps
6-10 reps
6-10 reps
6-10 reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
6-8 reps
6-8 reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1
2
10-12 reps
10-12 reps
1%
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
6-8 reps
6-8 reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1
1
1
2
8-10 reps
6-8 reps
6-8 reps
6-8 reps
35%
45%
60%
70%
5
Squat (Barbell)
1
1
2
15-20 reps
10-12 reps
10-12 reps
1%
10%
20%
6
Seated Calf Raise
1
1
2
10-12 reps
10-12 reps
6-8 reps
10%
15%
20%
7
Standing Calf Raise
1
1
1
1
1
10-12 reps
10-12 reps
6-10 reps
6-10 reps
6-10 reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1
1
1
1
1
10-12 reps
10-12 reps
6-8 reps
6-8 reps
6-8 reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1
2
10-12 reps
10-12 reps
1%
5%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
-
-
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
-
-
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
-
-
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
-
-
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
-
-
9
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
-
-
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
-
-
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
-
-
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
-
-
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
-
-
9
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
-
-
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
-
-
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
-
-
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
-
-
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
-
-
9
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
-
-
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
-
-
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
-
-
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
-
-
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
-
-
9
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
-
-
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
-
-
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
-
-
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
-
-
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
-
-
9
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
-
-
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
-
-
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
-
-
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
-
-
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
-
-
9
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
-
-
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
-
-
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
-
-
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
-
-
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
-
-
9
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Military Press (Barbell)
1
1
1
1
4
15 reps
8 reps
6 reps
3 reps
4 reps
-
-
-
-
-
2
Lateral Raise (Dumbbell)
1
1
3
10-12 reps
8-10 reps
6-8 reps
-
-
-
4
Reverse Pec Deck
1
4
8-10 reps
6-8 reps
-
-
5
Squat (Barbell)
1
3
15-20 reps
10-12 reps
-
-
6
Seated Calf Raise
2
2
10-12 reps
6-8 reps
-
-
7
Standing Calf Raise
2
3
10-12 reps
6-10 reps
-
-
8
Side Crunch (Cable)
2
3
10-12 reps
6-8 reps
-
-
9
Leg Raise (Captain's Chair)
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
7%
10%
12%
15%
5
Wrist Curls
1
1
1
1
1
4-6 reps
4-6 reps
6-8 reps
6-8 reps
6-8 reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
3%
4%
5%
6%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
7%
10%
12%
15%
5
Wrist Curls
1
1
1
1
1
4-6 reps
4-6 reps
6-8 reps
6-8 reps
6-8 reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
3%
4%
5%
6%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
7%
10%
12%
15%
5
Wrist Curls
1
1
1
1
1
4-6 reps
4-6 reps
6-8 reps
6-8 reps
6-8 reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
3%
4%
5%
6%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1
1
1
1
10-12 reps
10-12 reps
8-10 reps
6-8 reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1
1
1
1
8-10 reps
6-8 reps
4-8 reps
4-8 reps
7%
10%
12%
15%
5
Wrist Curls
1
1
1
1
1
4-6 reps
4-6 reps
6-8 reps
6-8 reps
6-8 reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1
1
1
1
6-8 reps
6-8 reps
6-8 reps
6-8 reps
3%
4%
5%
6%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
-
-
-
5
Wrist Curls
2
3
4-6 reps
6-8 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
-
-
-
5
Wrist Curls
2
3
4-6 reps
6-8 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
-
-
-
5
Wrist Curls
2
3
4-6 reps
6-8 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
-
-
-
5
Wrist Curls
2
3
4-6 reps
6-8 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
-
-
-
5
Wrist Curls
2
3
4-6 reps
6-8 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
-
-
-
5
Wrist Curls
2
3
4-6 reps
6-8 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
-
-
-
5
Wrist Curls
2
3
4-6 reps
6-8 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
2
20 reps
10 reps
6 reps
-
-
-
2
Incline Bench Press (Dumbbell)
2
1
1
10-12 reps
8-10 reps
6-8 reps
-
-
-
3
Lying Tricep Extension (Barbell)
1
1
1
1
10-12 reps
8-10 reps
6-8 reps
4-6 reps
-
-
-
-
4
Bicep Curl (Barbell)
1
1
2
8-10 reps
6-8 reps
4-8 reps
-
-
-
5
Wrist Curls
2
3
4-6 reps
6-8 reps
-
-
6
Reverse Wrist Curl (Dumbbell)
4
6-8 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bench Press (Paused)
1 Set
1 Set
1 Set
4 Sets
10 Reps
8 Reps
6 Reps
4 Reps
10%
15%
20%
30%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
20%
24%
28%
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
12%
16%
20%
24%
4
Lateral Raise (Cable)
2 Sets
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
1%
2%
3%
5
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
2-4 Reps
4-6 Reps
20%
26%
30%
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
4%
6%
8%
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10-12 Reps
6-8 Reps
6-8 Reps
30%
45%
60%
Day 3
1
Run
1 Set
15 mins
@6
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
6 Reps
6 Reps
4 Reps
1%
10%
20%
25%
30%
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
2%
3%
4%
5%
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
40%
50%
70%
80%
4
Pendlay Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
10%
10%
15%
20%
5
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
15-20 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
1%
10%
20%
25%
30%
6
Seated Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-6 Reps
4-6 Reps
4-6 Reps
10%
15%
20%
25%
30%
7
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
12-15 Reps
10-12 Reps
8-10 Reps
8-10 Reps
8-10 Reps
35%
45%
55%
60%
70%
8
Leg Raise (Captain's Chair)
1 Set
2 Sets
8-10 Reps
6-8 Reps
1%
5%
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
20 Reps
10 Reps
8 Reps
4 Reps
6 Reps
100%
1%
2%
2%
3%
2
Pendlay Row
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
4-6 Reps
10%
15%
20%
3
Dumbbell Row
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
14%
16%
20%
24%
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
20%
24%
28%
32%
5
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
7%
10%
13%
15%
6
Preacher Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
1%
2%
3%
4%
Day 5
1
Military Press (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Sets
15 Reps
8 Reps
6 Reps
3 Reps
4 Reps
1%
8%
10%
15%
20%
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
6%
8%
10%
12%
14%
4
Reverse Pec Deck
1 Set
1 Set
1 Set
2 Sets
8-10 Reps
6-8 Reps
6-8 Reps
6-8 Reps
35%
45%
60%
70%
5
Squat (Barbell)
1 Set
1 Set
2 Sets
15-20 Reps
10-12 Reps
10-12 Reps
1%
10%
20%
6
Seated Calf Raise
1 Set
1 Set
2 Sets
10-12 Reps
10-12 Reps
6-8 Reps
10%
15%
20%
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-10 Reps
6-10 Reps
6-10 Reps
10%
15%
20%
25%
30%
8
Side Crunch (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
6-8 Reps
30%
50%
60%
65%
70%
9
Leg Raise (Captain's Chair)
1 Set
2 Sets
10-12 Reps
10-12 Reps
1%
5%
Day 6
1
Bench Press (Paused)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
6 Reps
1%
10%
20%
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
8-10 Reps
6-8 Reps
16%
20%
24%
28%
3
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
8-10 Reps
6-8 Reps
4-6 Reps
10%
12%
15%
20%
4
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
4-8 Reps
4-8 Reps
7%
10%
12%
15%
5
Wrist Curls
1 Set
1 Set
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
5%
8%
10%
12%
6
Reverse Wrist Curl (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
6-8 Reps
3%
4%
5%
6%