logo
BoostcampPNG

Dad Bod Homegym Transformation

by Matthias Bier

Program Description

**Dad Bod Homegym Transformation** Embark on a 12-week journey designed to redefine your physique right from the comfort of your home gym. This program features 36 comprehensive workout days, focusing on full-body strength and conditioning through a variety of exercises. Each session includes targeted movements like the Barbell Bench Press, Squats, and Deadlifts, ensuring a balanced approach to building muscle and burning fat. Get ready to transform your dad bod into a fit, strong physique with structured workouts that fit seamlessly into your busy lifestyle!

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 20, 2025 11:50
  • Last Edited
    Nov 21, 2025 12:19
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Biceps
10.3%
Upper Back
8.9%
Lats
8.9%
Middle Delts
8.4%
Front Delts
7.9%
Hamstrings
7.9%
Chest
7.4%
Quadriceps
7.4%
Calves
7.4%
Glutes
4.9%
Lower Back
3%
Abs
2%
Forearms
1.5%
Rear Delts
1.5%
Adductors
1%
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
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9
2
Seated Row (Cable)
2
10-12 reps
RPE 9
3
Squat (Barbell)
2
6-8 reps
RPE 9
4
Lying Leg Curl
2
10-12 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
8-10 reps
RPE 9
2
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 9
3
Lat Pulldown
2
10-12 reps
RPE 9
4
Incline Bench Press (Dumbbell)
2
8-10 reps
RPE 9
5A
Overhead Tricep Extension (Cable)
2
10-12 reps
RPE 9
5B
Standing Calf Raise
2
15-20 reps
RPE 9
6A
Incline Curl (Dumbbell)
2
12-15 reps
RPE 9
6B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
8-10 reps
RPE 9
2
Pull-Up (Neutral Grip, Weighted)
2
6-8 reps
RPE 9
3
Bench Press (Barbell)
2
6-8 reps
RPE 9
4
Leg Extension
2
12-15 reps
RPE 9
5A
Bicep Curl (Barbell)
2
10-12 reps
RPE 9
5B
Lateral Raise (Dumbbell)
2
12-15 reps
RPE 9
6A
Tricep Rope Push Down (Cable)
2
12-15 reps
RPE 9
6B
Standing Calf Raise
2
15-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
2
Seated Row (Cable)
2 Sets
10-12 Reps
@9
3
Squat (Barbell)
2 Sets
6-8 Reps
@9
4
Lying Leg Curl
2 Sets
10-12 Reps
@9
5A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@9
5B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
6A
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@9
6B
Standing Calf Raise
2 Sets
15-20 Reps
@9
Day 2
1
Barbell Row
2 Sets
8-10 Reps
@9
2
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@9
3
Lat Pulldown
2 Sets
10-12 Reps
@9
4
Incline Bench Press (Dumbbell)
2 Sets
8-10 Reps
@9
5A
Overhead Tricep Extension (Cable)
2 Sets
10-12 Reps
@9
5B
Standing Calf Raise
2 Sets
15-20 Reps
@9
6A
Incline Curl (Dumbbell)
2 Sets
12-15 Reps
@9
6B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
Day 3
1
Trap Bar Deadlift
2 Sets
8-10 Reps
@9
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
6-8 Reps
@9
3
Bench Press (Barbell)
2 Sets
6-8 Reps
@9
4
Leg Extension
2 Sets
12-15 Reps
@9
5A
Bicep Curl (Barbell)
2 Sets
10-12 Reps
@9
5B
Lateral Raise (Dumbbell)
2 Sets
12-15 Reps
@9
6A
Tricep Rope Push Down (Cable)
2 Sets
12-15 Reps
@9
6B
Standing Calf Raise
2 Sets
15-20 Reps
@9