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Scev99

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1 athletes joined

Program Description

Build muscle

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 24, 2026 06:48
  • Last Edited
    Jan 25, 2026 05:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Front Delts
11.7%
Upper Back
9.5%
Quadriceps
9%
Biceps
8.1%
Hamstrings
8.1%
Lats
7.2%
Middle Delts
6.8%
Chest
6.3%
Abs
6.3%
Glutes
6.3%
Calves
3.6%
Forearms
2.7%
Lower Back
0.9%
Rear Delts
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Viking Press
1
6-10 reps
RPE 10
3
Ring Dip
1
6-10 reps
RPE 10
4
Pull-Up (Weighted)
1
6-10 reps
RPE 10
5
Seal Row
1
6-10 reps
RPE 10
6
Upright Row (Cable)
1
6-10 reps
RPE 10
7
Single Arm Tricep Extension (Cable)
1
8-12 reps
RPE 10
8
Bicep Curl (Cable)
1
8-12 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Belt Squat
1
15-25 reps
RPE 10
11
Sissy Squat
1
15-25 reps
RPE 10
12
Standing Calf Raise
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Leg Extension
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Push Up
1
15-25 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
1
15-25 reps
RPE 10
7
Narrow Push Up
1
15-25 reps
RPE 10
8
Lat Pulldown (Single Arm)
1
15-25 reps
RPE 10
9
Seated Row (Cable)
1
15-25 reps
RPE 10
10
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
11
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
12
Seated Dumbbell Curl
1
15-25 reps
RPE 10
13
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
6-10 reps
RPE 10
2
Seal Row
1
6-10 reps
RPE 10
3
Viking Press
1
6-10 reps
RPE 10
4
Chin-Up (Weighted)
1
6-10 reps
RPE 10
5
Upright Row (Cable)
1
6-10 reps
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
Bicep Curl (Cable)
1
8-12 reps
RPE 10
8
Belt Squat
1
15-25 reps
RPE 10
9
Leg Curl
1
15-25 reps
RPE 10
10
Sissy Squat
1
15-25 reps
RPE 10
11
Standing Calf Raise
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
6-10 reps
RPE 10
2
Romanian Deadlift (Barbell)
1
6-10 reps
RPE 9
3
Belt Squat
1
6-10 reps
RPE 10
4
Standing Calf Raise
1
6-10 reps
RPE 10
5
Incline Bench Press (Dumbbell)
1
15-25 reps
RPE 10
6
Ring Dip
1
15-25 reps
RPE 10
7
Wide Grip Lat Pulldown
1
15-25 reps
RPE 10
8
Seated Row (Cable)
1
15-25 reps
RPE 10
9
Lateral Raise (Dumbbell)
1
15-25 reps
RPE 10
10
Skull Crusher (Dumbbell)
1
15-25 reps
RPE 10
11
Hammer Curl (Dumbbell)
1
15-25 reps
RPE 10
12
Hanging Leg Raise
1
15-25 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Viking Press
1 Set
6-10 Reps
@10
3
Ring Dip
1 Set
6-10 Reps
@10
4
Pull-Up (Weighted)
1 Set
6-10 Reps
@10
5
Seal Row
1 Set
6-10 Reps
@10
6
Upright Row (Cable)
1 Set
6-10 Reps
@10
7
Single Arm Tricep Extension (Cable)
1 Set
8-12 Reps
@10
8
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
9
Leg Curl
1 Set
15-25 Reps
@10
10
Belt Squat
1 Set
15-25 Reps
@10
11
Sissy Squat
1 Set
15-25 Reps
@10
12
Standing Calf Raise
1 Set
15-25 Reps
@10
13
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 2
1
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@9
3
Leg Extension
1 Set
6-10 Reps
@10
4
Standing Calf Raise
1 Set
6-10 Reps
@10
5
Push Up
1 Set
15-25 Reps
@10
6
Seated Shoulder Press (Dumbbell)
1 Set
15-25 Reps
@10
7
Narrow Push Up
1 Set
15-25 Reps
@10
8
Lat Pulldown (Single Arm)
1 Set
15-25 Reps
@10
9
Seated Row (Cable)
1 Set
15-25 Reps
@10
10
Lateral Raise (Dumbbell)
1 Set
15-25 Reps
@10
11
Skull Crusher (Dumbbell)
1 Set
15-25 Reps
@10
12
Seated Dumbbell Curl
1 Set
15-25 Reps
@10
13
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 3
1
Bench Press (Barbell)
1 Set
6-10 Reps
@10
2
Seal Row
1 Set
6-10 Reps
@10
3
Viking Press
1 Set
6-10 Reps
@10
4
Chin-Up (Weighted)
1 Set
6-10 Reps
@10
5
Upright Row (Cable)
1 Set
6-10 Reps
@10
6
Overhead Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
Bicep Curl (Cable)
1 Set
8-12 Reps
@10
8
Belt Squat
1 Set
15-25 Reps
@10
9
Leg Curl
1 Set
15-25 Reps
@10
10
Sissy Squat
1 Set
15-25 Reps
@10
11
Standing Calf Raise
1 Set
15-25 Reps
@10
12
Hanging Leg Raise
1 Set
15-25 Reps
@10
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
6-10 Reps
@10
2
Romanian Deadlift (Barbell)
1 Set
6-10 Reps
@9
3
Belt Squat
1 Set
6-10 Reps
@10
4
Standing Calf Raise
1 Set
6-10 Reps
@10
5
Incline Bench Press (Dumbbell)
1 Set
15-25 Reps
@10
6
Ring Dip
1 Set
15-25 Reps
@10
7
Wide Grip Lat Pulldown
1 Set
15-25 Reps
@10
8
Seated Row (Cable)
1 Set
15-25 Reps
@10
9
Lateral Raise (Dumbbell)
1 Set
15-25 Reps
@10
10
Skull Crusher (Dumbbell)
1 Set
15-25 Reps
@10
11
Hammer Curl (Dumbbell)
1 Set
15-25 Reps
@10
12
Hanging Leg Raise
1 Set
15-25 Reps
@10