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BoostcampPNG

Body-core 2

by prateek B.

Program Description

4 day Weight Lifting 2 day Core workout plan With focus on the following muscles : - lower back - rear delts - calves - forearms - adductors - abductors

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 23, 2025 04:21
  • Last Edited
    May 23, 2025 05:45
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
3
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7
4
Lateral Raise (Cable)
3
15 reps
RPE 7
5
Pec Deck (Machine)
3
12 reps
RPE 7
6
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
7
Overhead Tricep Extension (Cable)
2
15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
5 reps
RPE 7
2
Wide Grip Lat Pulldown
4
8-10 reps
RPE 7
3
Seated Row (Cable)
3
10 reps
RPE 7
4
Face Pull
3
15 reps
RPE 7
5
Bicep Curl (Barbell)
3
12 reps
RPE 7
6
Reverse Bicep Curl (EZ Bar)
3
15 reps
RPE 7
7
Wrist Curls
3
20 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Plank
3
1 mins
RPE 7
2
Wood Chop
3
15 reps
RPE 7
3
Hanging Leg Raise
3
15 reps
RPE 7
4
Russian Twist
3
20 reps
RPE 7
5
Side Plank
3
0.5 mins
RPE 7
6
Landmine Twist
3
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Leg Press (45 Degrees)
4
10 reps
RPE 7
3
Lying Leg Curl
3
12 reps
RPE 7
4
Hip Adductor (Machine)
3
15 reps
RPE 7
5
Hip Abductor (Machine)
3
15 reps
RPE 7
6
Standing Calf Raise
4
15-20 reps
RPE 7
7
Seated Calf Raise
4
15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
8 reps
RPE 7
2
Back Extension
3
12 reps
RPE 7
3
Squat (Dumbbell)
3
15 reps
RPE 7
4
Shrug (Dumbbell)
3
12 reps
RPE 7
5
Farmer's Walk (Weighted)
3
0.5 mins
RPE 7
6
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 7
7
Dead Hang
3
0.5 mins
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7
2
Cable Crunch
3
15 reps
RPE 7
3
Lying Leg Raise
3
15 reps
RPE 7
4
Bicycle Crunch
3
10-12 reps
RPE 7
5
Pallof Press
3
15 reps
RPE 7
6
Mountain Climber
3
12 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
@7
2
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@7
3
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7
4
Lateral Raise (Cable)
3 Sets
15 Reps
@7
5
Pec Deck (Machine)
3 Sets
12 Reps
@7
6
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@7
7
Overhead Tricep Extension (Cable)
2 Sets
15 Reps
@7
Day 2
1
Deadlift (Barbell)
4 Sets
5 Reps
@7
2
Wide Grip Lat Pulldown
4 Sets
8-10 Reps
@7
3
Seated Row (Cable)
3 Sets
10 Reps
@7
4
Face Pull
3 Sets
15 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
12 Reps
@7
6
Reverse Bicep Curl (EZ Bar)
3 Sets
15 Reps
@7
7
Wrist Curls
3 Sets
20 Reps
@7
Day 3
1
Plank
3 Sets
1 mins
@7
2
Wood Chop
3 Sets
15 Reps
@7
3
Hanging Leg Raise
3 Sets
15 Reps
@7
4
Russian Twist
3 Sets
20 Reps
@7
5
Side Plank
3 Sets
0.5 mins
@7
6
Landmine Twist
3 Sets
15 Reps
@7
Day 4
1
Squat (Barbell)
4 Sets
6-8 Reps
@7
2
Leg Press (45 Degrees)
4 Sets
10 Reps
@7
3
Lying Leg Curl
3 Sets
12 Reps
@7
4
Hip Adductor (Machine)
3 Sets
15 Reps
@7
5
Hip Abductor (Machine)
3 Sets
15 Reps
@7
6
Standing Calf Raise
4 Sets
15-20 Reps
@7
7
Seated Calf Raise
4 Sets
15 Reps
@7
Day 5
1
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@7
2
Back Extension
3 Sets
12 Reps
@7
3
Squat (Dumbbell)
3 Sets
15 Reps
@7
4
Shrug (Dumbbell)
3 Sets
12 Reps
@7
5
Farmer's Walk (Weighted)
3 Sets
0.5 mins
@7
6
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@7
7
Dead Hang
3 Sets
0.5 mins
@7
Day 6
1
Decline Sit Up (Bodyweight)
3 Sets
15 Reps
@7
2
Cable Crunch
3 Sets
15 Reps
@7
3
Lying Leg Raise
3 Sets
15 Reps
@7
4
Bicycle Crunch
3 Sets
10-12 Reps
@7
5
Pallof Press
3 Sets
15 Reps
@7
6
Mountain Climber
3 Sets
12 Reps
@7