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Miggy’s Full Body Pump

by Miguel L.
4.0
(1 rating)

Program Description

Getting after it one day at a time. I will be implementing the workouts to include cardio and two muscle groups per workout which are hit twice a week. 1.) Arms (3 workouts) and Chest (2 workouts) 2.) Shoulders (3 workouts) and Back (2 workouts) 3.) Legs (2-3 workouts) and Arms (2 workouts) 4.) Chest (3 workouts) and Shoulders (2 workouts) 5.) Back (3 workouts) and Legs (2 workouts)

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 26, 2025 01:47
  • Last Edited
    Dec 08, 2025 09:30

Summary

Miggy’s Full Body Pump is a comprehensive 16-week program designed to sculpt and strengthen your entire body through five intense sessions each week. Each workout focuses on different muscle groups, incorporating a mix of cardio and strength training exercises like dumbbell curls, bench presses, and shoulder presses to maximize gains. With a full gym required, you’ll have the tools to push your limits and achieve a balanced physique. Get ready to elevate your fitness journey and see real results!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.6%
Biceps
11.3%
Triceps
10.6%
Upper Back
10%
Chest
9.3%
Lats
8%
Glutes
6.6%
Hamstrings
6%
Quadriceps
4.7%
Abs
4.3%
Middle Delts
4.3%
Rear Delts
3.3%
Forearms
3%
Cardio
2.7%
Lower Back
2%
Adductors
1.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
5
15 reps
RPE 8
2
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
4
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
5
Incline Bench Press (Barbell)
5
10 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
3
Overhead Cable Curl
5
15 reps
RPE 7.5
4
Cable Crossover
5
15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
5
15 reps
RPE 8
2
Cross Body Hammer Curl
5
12 reps
RPE 7.5
3
Tricep Kickback
5
20 reps
RPE 6.5
4
Decline Bench Press (Barbell)
5
12 reps
RPE 8
5
Incline Bench Press (Barbell)
5
12 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
2
Reverse Cable Curl
5
15 reps
RPE 7.5
3
Dip (Bodyweight)
5
20 reps
RPE 7
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Straight-Arm Dumbbell Pullover
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
5
15 reps
RPE 8
2
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
4
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
5
Incline Bench Press (Barbell)
5
10 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
3
Overhead Cable Curl
5
15 reps
RPE 7.5
4
Cable Crossover
5
15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
5
15 reps
RPE 8
2
Cross Body Hammer Curl
5
12 reps
RPE 7.5
3
Tricep Kickback
5
20 reps
RPE 6.5
4
Decline Bench Press (Barbell)
5
12 reps
RPE 8
5
Incline Bench Press (Barbell)
5
12 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
2
Reverse Cable Curl
5
15 reps
RPE 7.5
3
Dip (Bodyweight)
5
20 reps
RPE 7
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Straight-Arm Dumbbell Pullover
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
5
15 reps
RPE 8
2
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
4
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
5
Incline Bench Press (Barbell)
5
10 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
3
Overhead Cable Curl
5
15 reps
RPE 7.5
4
Cable Crossover
5
15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
5
15 reps
RPE 8
2
Cross Body Hammer Curl
5
12 reps
RPE 7.5
3
Tricep Kickback
5
20 reps
RPE 6.5
4
Decline Bench Press (Barbell)
5
12 reps
RPE 8
5
Incline Bench Press (Barbell)
5
12 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
2
Reverse Cable Curl
5
15 reps
RPE 7.5
3
Dip (Bodyweight)
5
20 reps
RPE 7
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Straight-Arm Dumbbell Pullover
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
5
15 reps
RPE 8
2
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
4
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
5
Incline Bench Press (Barbell)
5
10 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
2
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
3
Overhead Cable Curl
5
15 reps
RPE 7.5
4
Cable Crossover
5
15 reps
RPE 7.5
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Seated Dumbbell Curl
5
15 reps
RPE 8
2
Cross Body Hammer Curl
5
12 reps
RPE 7.5
3
Tricep Kickback
5
20 reps
RPE 6.5
4
Decline Bench Press (Barbell)
5
12 reps
RPE 8
5
Incline Bench Press (Barbell)
5
12 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
2
Reverse Cable Curl
5
15 reps
RPE 7.5
3
Dip (Bodyweight)
5
20 reps
RPE 7
4
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
5
Straight-Arm Dumbbell Pullover
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
5
10 reps
RPE 8
2A
Front Raise
5
12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
3
External Rotation With Cable
5
15 reps
RPE 7
4
Single Arm Landmine Row
5
25 reps
RPE 7.5
5
Incline Dumbbell Row
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
2
Seated Front Raise
5
12 reps
RPE 7.5
3
Lying Rear Lateral Raise
5
15 reps
RPE 7
4
V-Bar Pull-Down
5
15 reps
RPE 7
5
Shrug (Dumbbell)
5
15 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
12 reps
RPE 8.5
2
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
3
Rear Delt Fly (Cable)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
One Arm Bent Over Row
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
2
One-Arm Side Laterals
5
15 reps
RPE 7
3
Standing Palm-In One-Arm
5
12 reps
RPE 8
4
Seated Good Mornings
5
12 reps
RPE 7.5
5
One Arm Bent Over Row
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
5
10 reps
RPE 8
2A
Front Raise
5
12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
3
External Rotation With Cable
5
15 reps
RPE 7
4
Single Arm Landmine Row
5
25 reps
RPE 7.5
5
Incline Dumbbell Row
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
2
Seated Front Raise
5
12 reps
RPE 7.5
3
Lying Rear Lateral Raise
5
15 reps
RPE 7
4
V-Bar Pull-Down
5
15 reps
RPE 7
5
Shrug (Dumbbell)
5
15 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
12 reps
RPE 8.5
2
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
3
Rear Delt Fly (Cable)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
One Arm Bent Over Row
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
2
One-Arm Side Laterals
5
15 reps
RPE 7
3
Standing Palm-In One-Arm
5
12 reps
RPE 8
4
Seated Good Mornings
5
12 reps
RPE 7.5
5
One Arm Bent Over Row
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
5
10 reps
RPE 8
2A
Front Raise
5
12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
3
External Rotation With Cable
5
15 reps
RPE 7
4
Single Arm Landmine Row
5
25 reps
RPE 7.5
5
Incline Dumbbell Row
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
2
Seated Front Raise
5
12 reps
RPE 7.5
3
Lying Rear Lateral Raise
5
15 reps
RPE 7
4
V-Bar Pull-Down
5
15 reps
RPE 7
5
Shrug (Dumbbell)
5
15 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
12 reps
RPE 8.5
2
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
3
Rear Delt Fly (Cable)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
One Arm Bent Over Row
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
2
One-Arm Side Laterals
5
15 reps
RPE 7
3
Standing Palm-In One-Arm
5
12 reps
RPE 8
4
Seated Good Mornings
5
12 reps
RPE 7.5
5
One Arm Bent Over Row
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Arnold Press
5
10 reps
RPE 8
2A
Front Raise
5
12 reps
RPE 7
2B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
3
External Rotation With Cable
5
15 reps
RPE 7
4
Single Arm Landmine Row
5
25 reps
RPE 7.5
5
Incline Dumbbell Row
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
2
Seated Front Raise
5
12 reps
RPE 7.5
3
Lying Rear Lateral Raise
5
15 reps
RPE 7
4
V-Bar Pull-Down
5
15 reps
RPE 7
5
Shrug (Dumbbell)
5
15 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Shoulder Press
5
12 reps
RPE 8.5
2
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
3
Rear Delt Fly (Cable)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
One Arm Bent Over Row
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
2
One-Arm Side Laterals
5
15 reps
RPE 7
3
Standing Palm-In One-Arm
5
12 reps
RPE 8
4
Seated Good Mornings
5
12 reps
RPE 7.5
5
One Arm Bent Over Row
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Cable Hip Adduction
5
15 reps
RPE 7
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Bicep Curl (Cable)
5
15 reps
RPE 7.5
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15 reps
RPE 7.5
2
Seated Hamstring Curl
5
15 reps
RPE 7.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Hammer Curl (Cable)
5
15 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Glute Kickback (Cable)
5
15 reps
RPE 7
3
Leg Extension
5
15 reps
RPE 7.5
4
Hammer Curl (Cable)
5
15 reps
RPE 7
5
Standing One-Arm Cable Curl
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15 reps
RPE 7
2
Seated Hamstring Curl
5
15 reps
RPE 7.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Alternating Dumbbell Curl
5
15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
5
12 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Cable Hip Adduction
5
15 reps
RPE 7
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Bicep Curl (Cable)
5
15 reps
RPE 7.5
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15 reps
RPE 7.5
2
Seated Hamstring Curl
5
15 reps
RPE 7.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Hammer Curl (Cable)
5
15 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Glute Kickback (Cable)
5
15 reps
RPE 7
3
Leg Extension
5
15 reps
RPE 7.5
4
Hammer Curl (Cable)
5
15 reps
RPE 7
5
Standing One-Arm Cable Curl
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15 reps
RPE 7
2
Seated Hamstring Curl
5
15 reps
RPE 7.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Alternating Dumbbell Curl
5
15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
5
12 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Cable Hip Adduction
5
15 reps
RPE 7
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Bicep Curl (Cable)
5
15 reps
RPE 7.5
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15 reps
RPE 7.5
2
Seated Hamstring Curl
5
15 reps
RPE 7.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Hammer Curl (Cable)
5
15 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Glute Kickback (Cable)
5
15 reps
RPE 7
3
Leg Extension
5
15 reps
RPE 7.5
4
Hammer Curl (Cable)
5
15 reps
RPE 7
5
Standing One-Arm Cable Curl
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15 reps
RPE 7
2
Seated Hamstring Curl
5
15 reps
RPE 7.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Alternating Dumbbell Curl
5
15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
5
12 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Cable Hip Adduction
5
15 reps
RPE 7
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Bicep Curl (Cable)
5
15 reps
RPE 7.5
5
Incline Curl (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15 reps
RPE 7.5
2
Seated Hamstring Curl
5
15 reps
RPE 7.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Hammer Curl (Cable)
5
15 reps
RPE 8
5
Bicep Curl (Barbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Glute Kickback (Cable)
5
15 reps
RPE 7
3
Leg Extension
5
15 reps
RPE 7.5
4
Hammer Curl (Cable)
5
15 reps
RPE 7
5
Standing One-Arm Cable Curl
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
15 reps
RPE 7
2
Seated Hamstring Curl
5
15 reps
RPE 7.5
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Alternating Dumbbell Curl
5
15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
5
12 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
12 reps
RPE 8
2
Decline Dumbbell Flyes
5
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
4
Lateral Raise (Cable)
5
15 reps
RPE 6.5
5
Upright Row (Barbell)
5
10 reps
RPE 8.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Low Cable Cross Over
5
15 reps
RPE 7.5
3
Chest Fly (Cable)
5
15 reps
RPE 7.5
4
Single-Arm Linear Jammer
5
12 reps
RPE 7
5
External Rotation (Dumbbell)
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
2
Incline Cable Flye
5
15 reps
RPE 7
3
Flat Bench Cable Flyes
5
15 reps
RPE 7
4
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
5
Low Pulley Row To Neck
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Cable Crossover
5
15 reps
RPE 7.5
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Front Cable Raise
5
12 reps
RPE 7
5
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
12 reps
RPE 8
2
Decline Dumbbell Flyes
5
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
4
Lateral Raise (Cable)
5
15 reps
RPE 6.5
5
Upright Row (Barbell)
5
10 reps
RPE 8.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Low Cable Cross Over
5
15 reps
RPE 7.5
3
Chest Fly (Cable)
5
15 reps
RPE 7.5
4
Single-Arm Linear Jammer
5
12 reps
RPE 7
5
External Rotation (Dumbbell)
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
2
Incline Cable Flye
5
15 reps
RPE 7
3
Flat Bench Cable Flyes
5
15 reps
RPE 7
4
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
5
Low Pulley Row To Neck
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Cable Crossover
5
15 reps
RPE 7.5
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Front Cable Raise
5
12 reps
RPE 7
5
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
12 reps
RPE 8
2
Decline Dumbbell Flyes
5
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
4
Lateral Raise (Cable)
5
15 reps
RPE 6.5
5
Upright Row (Barbell)
5
10 reps
RPE 8.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Low Cable Cross Over
5
15 reps
RPE 7.5
3
Chest Fly (Cable)
5
15 reps
RPE 7.5
4
Single-Arm Linear Jammer
5
12 reps
RPE 7
5
External Rotation (Dumbbell)
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
2
Incline Cable Flye
5
15 reps
RPE 7
3
Flat Bench Cable Flyes
5
15 reps
RPE 7
4
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
5
Low Pulley Row To Neck
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Cable Crossover
5
15 reps
RPE 7.5
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Front Cable Raise
5
12 reps
RPE 7
5
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
5
12 reps
RPE 8
2
Decline Dumbbell Flyes
5
15 reps
RPE 7
3
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
4
Lateral Raise (Cable)
5
15 reps
RPE 6.5
5
Upright Row (Barbell)
5
10 reps
RPE 8.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 7.5
RPE 7.5
RPE 8
RPE 9
2
Low Cable Cross Over
5
15 reps
RPE 7.5
3
Chest Fly (Cable)
5
15 reps
RPE 7.5
4
Single-Arm Linear Jammer
5
12 reps
RPE 7
5
External Rotation (Dumbbell)
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
2
Incline Cable Flye
5
15 reps
RPE 7
3
Flat Bench Cable Flyes
5
15 reps
RPE 7
4
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
5
Low Pulley Row To Neck
5
15 reps
RPE 7
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 7.5
RPE 8
RPE 8.5
2
Cable Crossover
5
15 reps
RPE 7.5
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Front Cable Raise
5
12 reps
RPE 7
5
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
10 reps
-
2
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
3
T-Bar Row
5
15 reps
RPE 7
4
Good Morning
5
12 reps
RPE 7
5
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
5
15 reps
RPE 7
2
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
3
Seated Row (Cable)
5
15 reps
RPE 7
4
Hip Thrust (Barbell)
5
15 reps
RPE 8
5
Lunge (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
2
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
3
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
4
Good Morning
5
12 reps
RPE 7.5
5
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
15 reps
RPE 7.5
2
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
3
Kneeling High Pulley Row
5
15 reps
RPE 7.5
4
Hip Thrust (Barbell)
5
15 reps
RPE 8
5
Lunge (Barbell)
5
10 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
10 reps
-
2
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
3
T-Bar Row
5
15 reps
RPE 7
4
Good Morning
5
12 reps
RPE 7
5
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
5
15 reps
RPE 7
2
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
3
Seated Row (Cable)
5
15 reps
RPE 7
4
Hip Thrust (Barbell)
5
15 reps
RPE 8
5
Lunge (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
2
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
3
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
4
Good Morning
5
12 reps
RPE 7.5
5
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
15 reps
RPE 7.5
2
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
3
Kneeling High Pulley Row
5
15 reps
RPE 7.5
4
Hip Thrust (Barbell)
5
15 reps
RPE 8
5
Lunge (Barbell)
5
10 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
10 reps
-
2
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
3
T-Bar Row
5
15 reps
RPE 7
4
Good Morning
5
12 reps
RPE 7
5
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
5
15 reps
RPE 7
2
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
3
Seated Row (Cable)
5
15 reps
RPE 7
4
Hip Thrust (Barbell)
5
15 reps
RPE 8
5
Lunge (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
2
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
3
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
4
Good Morning
5
12 reps
RPE 7.5
5
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
15 reps
RPE 7.5
2
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
3
Kneeling High Pulley Row
5
15 reps
RPE 7.5
4
Hip Thrust (Barbell)
5
15 reps
RPE 8
5
Lunge (Barbell)
5
10 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Band)
5
10 reps
-
2
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
3
T-Bar Row
5
15 reps
RPE 7
4
Good Morning
5
12 reps
RPE 7
5
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Straight Arm Pulldown
5
15 reps
RPE 7
2
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
3
Seated Row (Cable)
5
15 reps
RPE 7
4
Hip Thrust (Barbell)
5
15 reps
RPE 8
5
Lunge (Dumbbell)
5
12 reps
RPE 8
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
2
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
3
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
4
Good Morning
5
12 reps
RPE 7.5
5
Single Leg Deadlift (Dumbbell)
5
12 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
5
15 reps
RPE 7.5
2
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
3
Kneeling High Pulley Row
5
15 reps
RPE 7.5
4
Hip Thrust (Barbell)
5
15 reps
RPE 8
5
Lunge (Barbell)
5
10 reps
RPE 7.5
6
Hanging Knee Raise
1
20 reps
-
7
Cardio
1
10 mins
-
Week 1
1 / 16 Weeks
Day 5
1
Pull-Up (Band)
5 Sets
10 Reps
-
2
Lat Pulldown (Single Arm)
5 Sets
15 Reps
@7
3
T-Bar Row
5 Sets
15 Reps
@7
4
Good Morning
5 Sets
12 Reps
@7
5
Single Leg Deadlift (Dumbbell)
5 Sets
12 Reps
@8
6
Hanging Knee Raise
1 Set
20 Reps
-
7
Cardio
1 Set
10 mins
-
Day 4
1
Bench Press (Dumbbell)
5 Sets
12 Reps
@8
2
Decline Dumbbell Flyes
5 Sets
15 Reps
@7
3
Decline Bench Press (Dumbbell)
5 Sets
10 Reps
@7.5
4
Lateral Raise (Cable)
5 Sets
15 Reps
@6.5
5
Upright Row (Barbell)
5 Sets
10 Reps
@8.5
6
Hanging Knee Raise
1 Set
20 Reps
-
7
Cardio
1 Set
10 mins
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
12 Reps
10 Reps
8 Reps
@7
@7.5
@7.5
@8
@8.5
2
Cable Hip Adduction
5 Sets
15 Reps
@7
3
Glute Kickback (Cable)
5 Sets
15 Reps
@7
4
Bicep Curl (Cable)
5 Sets
15 Reps
@7.5
5
Incline Curl (Dumbbell)
5 Sets
12 Reps
@8
6
Hanging Knee Raise
1 Set
20 Reps
-
7
Cardio
1 Set
10 mins
-
Day 2
1
Arnold Press
5 Sets
10 Reps
@8
2A
Front Raise
5 Sets
12 Reps
@7
2B
Lateral Raise (Dumbbell)
5 Sets
15 Reps
@6.5
3
External Rotation With Cable
5 Sets
15 Reps
@7
4
Single Arm Landmine Row
5 Sets
25 Reps
@7.5
5
Incline Dumbbell Row
5 Sets
15 Reps
@7
6
Hanging Knee Raise
1 Set
20 Reps
-
7
Cardio
1 Set
10 mins
-
Day 1
1
Alternating Dumbbell Curl
5 Sets
15 Reps
@8
2
Hammer Curl (Dumbbell)
5 Sets
12 Reps
@8
3
Single Arm Overhead Tricep Extension
5 Sets
15 Reps
@7
4
Incline Chest Fly (Dumbbell)
5 Sets
15 Reps
@7
5
Incline Bench Press (Barbell)
5 Sets
10 Reps
@7
6
Hanging Knee Raise
1 Set
20 Reps
-
7
Cardio
1 Set
10 mins
-