logo
BoostcampPNG

Myo-Rep/Superset 🖖🏻 Shape

by Andea En Word

Program Description

This program focuses on efficient jumpsets that target major muscle groups while keeping your workouts concise and effective. Expect a balanced mix of strength training and core work, ensuring you build muscle and improve your overall fitness. With a structured approach, you'll stay motivated and see results without the clutter of unnecessary exercises.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Women's, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    13 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2026 10:41
  • Last Edited
    Apr 09, 2026 10:42
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
12.3%
Lats
11%
Upper Back
11%
Triceps
11%
Front Delts
9.6%
Biceps
8.9%
Hamstrings
6.2%
Calves
5.5%
Abs
5.5%
Glutes
4.8%
Rear Delts
4.1%
Quadriceps
4.1%
Abductors
2.1%
Forearms
1.4%
Lower Back
1.4%
Chest
1.4%
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Neutral Grip, Weighted)
1
2
12 reps
12 reps
RPE 9
RPE 10
1B
Single Leg Calf Raise (Weighted)
3
20 reps
RPE 10
2A
Super Rowing Machine
1
2
12 reps
12 reps
RPE 9
RPE 10
2B
Overhead Tricep Extension (Barbell)
1
2
12 reps
12 reps
RPE 9
RPE 10
3
Hammer Curl (Dumbbell)
1
35 reps
RPE 10
4
Hyperextension
1
35 reps
RPE 10
5
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Leg Press (45 Degrees)
1
1
1
12 reps
12 reps
12 reps
RPE 9
RPE 10
RPE 7.5
1B
40° Crossbody DB Lying Lateral Raise
3
15 reps
RPE 10
2
Super Rowing Machine
1
35 reps
RPE 10
3
Leg Curl
1
35 reps
RPE 10
4A
Lat Pulldown (Neutral Grip)
1
2
10 reps
10 reps
RPE 9
RPE 10
4B
Decline Crunch
2
15 reps
RPE 10
5
Overhead Press (Barbell)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
1
2
10 reps
10 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
1
-
3
Incline Bench Press (Dumbbell)
1
-
4
40° Crossbody DB Lying Lateral Raise
1
35 reps
RPE 10
5
Single Leg Calf Raise (Weighted)
1
35 reps
RPE 10
6
Lat Pulldown (Single Arm)
1
35 reps
RPE 10
Week 1
1 / 13 Weeks
Day 1
1A
Pull-Up (Neutral Grip, Weighted)
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
1B
Single Leg Calf Raise (Weighted)
3 Sets
20 Reps
@10
2A
Super Rowing Machine
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
2B
Overhead Tricep Extension (Barbell)
1 Set
2 Sets
12 Reps
12 Reps
@9
@10
3
Hammer Curl (Dumbbell)
1 Set
35 Reps
@10
4
Hyperextension
1 Set
35 Reps
@10
5
40° Crossbody DB Lying Lateral Raise
1 Set
35 Reps
@10
Day 2
1A
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@10
@7.5
1B
40° Crossbody DB Lying Lateral Raise
3 Sets
15 Reps
@10
2
Super Rowing Machine
1 Set
35 Reps
@10
3
Leg Curl
1 Set
35 Reps
@10
4A
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
4B
Decline Crunch
2 Sets
15 Reps
@10
5
Overhead Press (Barbell)
1 Set
35 Reps
@10
Day 3
1
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@9
@10
2
Incline Hammer Curl (Dumbbell)
1 Set
-
3
Incline Bench Press (Dumbbell)
1 Set
-
4
40° Crossbody DB Lying Lateral Raise
1 Set
35 Reps
@10
5
Single Leg Calf Raise (Weighted)
1 Set
35 Reps
@10
6
Lat Pulldown (Single Arm)
1 Set
35 Reps
@10