logo
BoostcampPNG

Max’s FBW

by Maksymilian Saniewski
1 athletes joined

Program Description

Weight loss, muscle gain, strength improvement. I made this plan because I cannot go to the gym 4-5 times per week like earlier.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2024 12:17
  • Last Edited
    Jun 18, 2025 09:51

Summary

Max’s FBW is a dynamic 12-week full-body workout program designed for those looking to build strength and enhance overall fitness. With three sessions per week, you'll engage in compound and isolation exercises like Deadlifts, Squats, and Incline Bench Presses, ensuring a balanced approach to muscle development. Each workout is structured to challenge you with varying intensities, helping you push your limits and achieve your goals. Perfect for anyone ready to transform their physique and elevate their training routine!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
2
Bench Press (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 8.5
RPE 10
3
Chest Fly (Machine)
1
1
12 reps
12 reps
RPE 8
RPE 9.5
4
Seated Row (Cable)
1
1
1
10 reps
9 reps
8 reps
RPE 8.5
RPE 9.5
RPE 10
5
Lat Pulldown
1
1
1
10 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
7
Farmer's Walk (Weighted)
1
1
1
1 reps
1 reps
1 reps
RPE 9
RPE 9.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2
10 reps
8 reps
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
3
Dumbbell Row
1
1
1
12 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Face Pull
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9.5
5
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9.5
6
Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 10
7
Spider Curl
1
1
12 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
1
12 reps
12 reps
RPE 9.5
RPE 10
2
Lying Leg Curl
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
12 reps
10 reps
9 reps
RPE 8.5
RPE 9
RPE 10
5
Seated Row (Cable)
1
1
1
10 reps
10 reps
8 reps
RPE 8.5
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
12 reps
12 reps
10 reps
RPE 8
RPE 9
RPE 9.5
7
Hammer Curl
1
1
1
12 reps
10 reps
10 reps
RPE 8.5
RPE 9
RPE 9.5
8
Lateral Raise (Dumbbell)
2
1
10 reps
10 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
@8
@8.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
3
Dumbbell Row
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@8
@9
@10
4
Face Pull
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9.5
5
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9.5
6
Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8.5
@10
7
Spider Curl
1 Set
1 Set
12 Reps
10 Reps
@9
@10
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@10
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@8.5
@10
3
Chest Fly (Machine)
1 Set
1 Set
12 Reps
12 Reps
@8
@9.5
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
@8.5
@9.5
@10
5
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8.5
@9
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
7
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
1 Reps
1 Reps
1 Reps
@9
@9.5
@10
Day 3
1
Leg Press
1 Set
1 Set
12 Reps
12 Reps
@9.5
@10
2
Lying Leg Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
3
Leg Extension
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@9.5
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
9 Reps
@8.5
@9
@10
5
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8.5
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@8
@9
@9.5
7
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
@8.5
@9
@9.5
8
Lateral Raise (Dumbbell)
2 Sets
1 Set
10 Reps
10 Reps
@9
@10