Program Description
Healing
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout70 minutes
- CreatedDec 08, 2025 02:57
- Last EditedDec 08, 2025 03:39
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.9%
Quadriceps
10.9%
Biceps
10.1%
Glutes
9.4%
Hamstrings
8.3%
Triceps
8.2%
Lats
7.8%
Abs
6%
Front Delts
5.6%
Middle Delts
4.1%
Rear Delts
4.1%
Chest
3.1%
Adductors
2.7%
Forearms
2.6%
Abductors
2.4%
Lower Back
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Leg Press
4
10 reps
RPE 10
1B
Seated Row (Machine)
4
3 reps
RPE 10
2A
Glute Bridge (Barbell)
3
10 reps
RPE 10
2B
Upright Row (Dumbbell)
3
12 reps
RPE 10
3A
Rear Delt Fly (Cable)
3
15 reps
RPE 10
3B
Bicep Curl (EZ Bar)
3
12 reps
RPE 10
3C
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
8 reps
RPE 10
1B
Wide Grip Pull-Up
4
5 reps
RPE 10
2A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Reverse Lunge (Dumbbell)
3
10 reps
RPE 10
3A
Hip Abductor (Machine)
3
10 reps
RPE 10
3B
Y Raise
3
15 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Tricep Pushdown (Cable)
3
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
4
10 reps
RPE 10
1B
Lat Pulldown
4
10 reps
RPE 10
2A
Bench Press (Dumbbell)
3
12 reps
RPE 10
2B
Leg Extension
3
15 reps
RPE 10
3A
Tricep Extension (Barbell)
3
12 reps
RPE 10
3B
Incline Curl (Dumbbell)
3
12 reps
RPE 10
4
Cable Crunch
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
4
12 reps
RPE 10
1B
Seated Row (Cable)
4
12 reps
RPE 10
2A
Chest Fly (Cable)
3
12 reps
RPE 10
2B
Hip Adductor (Machine)
3
12 reps
RPE 10
3A
Upright Row (Dumbbell)
3
12 reps
RPE 10
3B
Reverse Pec Deck
3
12 reps
RPE 10
4A
Preacher Curl (Machine)
3
12 reps
RPE 10
4B
Single Arm Tricep Extension (Cable)
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Treadmill
1
35 mins
-
2A
Plank
3
1 mins
-
2B
Cable Woodchops
3
12 reps
RPE 10
2C
Hanging Knee Raise
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
4
10 reps
RPE 10
1B
Seated Wide-Grip Row (Cable)
4
12 reps
RPE 10
2A
Landmine Push Press
3
10 reps
RPE 10
2B
Walking Lunge
3
20 reps
RPE 10
3A
One Arm Bent Over Row
3
10 reps
RPE 10
3B
Rear Delt Fly (Cable)
3
10 reps
RPE 10
4A
Hammer Curl (Dumbbell)
3
12 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1A
Leg Press1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
1B
Seated Row (Machine)1 Set
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
@10
@10
@10
@10
2A
Glute Bridge (Barbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2B
Upright Row (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
3A
Rear Delt Fly (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
3B
Bicep Curl (EZ Bar)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
3C
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
Day 2
1A
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@10
@10
@10
@10
1B
Wide Grip Pull-Up1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
@10
@10
@10
@10
2A
Incline Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
2B
Reverse Lunge (Dumbbell)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3A
Hip Abductor (Machine)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3B
Y Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
4A
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
4B
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
Day 3
1A
Squat (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
1B
Lat Pulldown1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
2A
Bench Press (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
2B
Leg Extension1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
3A
Tricep Extension (Barbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
3B
Incline Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
4
Cable Crunch1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@10
@10
@10
@10
Day 4
1A
Leg Press (45 Degrees)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@10
@10
@10
@10
1B
Seated Row (Cable)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@10
@10
@10
@10
2A
Chest Fly (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
2B
Hip Adductor (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
3A
Upright Row (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
3B
Reverse Pec Deck1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
4A
Preacher Curl (Machine)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
4B
Single Arm Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
Day 5
1
Incline Treadmill1 Set
35 mins
-
2A
Plank1 Set
1 Set
1 Set
1 mins
1 mins
1 mins
-
-
-
2B
Cable Woodchops1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
2C
Hanging Knee Raise1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
Day 6
1A
Romanian Deadlift (Barbell)1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
1B
Seated Wide-Grip Row (Cable)1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@10
@10
@10
@10
2A
Landmine Push Press1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
2B
Walking Lunge1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@10
@10
@10
3A
One Arm Bent Over Row1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3B
Rear Delt Fly (Cable)1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
4A
Hammer Curl (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
4B
Overhead Tricep Extension (Cable)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10