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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
    Feb 23, 2026 05:42

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!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.2%
Abs
10.9%
Biceps
10.3%
Triceps
9.4%
Upper Back
9.4%
Chest
8.2%
Lats
7.6%
Hamstrings
7.1%
Glutes
7.1%
Quadriceps
4.7%
Middle Delts
3.8%
Rear Delts
2.9%
Forearms
2.6%
Cardio
2.4%
Lower Back
1.8%
Adductors
0.6%
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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
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Alternating Dumbbell Curl
5
15 reps
RPE 8
3
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
4
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
6
Incline Bench Press (Barbell)
5
12 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
4
Overhead Cable Curl
5
15 reps
RPE 7.5
5
Cable Crossover
5
15 reps
RPE 7.5
6
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Seated Dumbbell Curl
5
15 reps
RPE 8
3
Cross Body Hammer Curl
5
12 reps
RPE 7.5
4
Tricep Kickback
5
20 reps
RPE 6.5
5
Decline Bench Press (Barbell)
5
12 reps
RPE 8
6
Incline Bench Press (Barbell)
5
12 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
3
Reverse Cable Curl
5
15 reps
RPE 7.5
4
Dip (Bodyweight)
5
20 reps
RPE 7
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Straight-Arm Dumbbell Pullover
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Alternating Dumbbell Curl
5
15 reps
RPE 8
3
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
4
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
6
Incline Bench Press (Barbell)
5
12 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
4
Overhead Cable Curl
5
15 reps
RPE 7.5
5
Cable Crossover
5
15 reps
RPE 7.5
6
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Seated Dumbbell Curl
5
15 reps
RPE 8
3
Cross Body Hammer Curl
5
12 reps
RPE 7.5
4
Tricep Kickback
5
20 reps
RPE 6.5
5
Decline Bench Press (Barbell)
5
12 reps
RPE 8
6
Incline Bench Press (Barbell)
5
12 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
3
Reverse Cable Curl
5
15 reps
RPE 7.5
4
Dip (Bodyweight)
5
20 reps
RPE 7
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Straight-Arm Dumbbell Pullover
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Alternating Dumbbell Curl
5
15 reps
RPE 8
3
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
4
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
6
Incline Bench Press (Barbell)
5
12 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
4
Overhead Cable Curl
5
15 reps
RPE 7.5
5
Cable Crossover
5
15 reps
RPE 7.5
6
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Seated Dumbbell Curl
5
15 reps
RPE 8
3
Cross Body Hammer Curl
5
12 reps
RPE 7.5
4
Tricep Kickback
5
20 reps
RPE 6.5
5
Decline Bench Press (Barbell)
5
12 reps
RPE 8
6
Incline Bench Press (Barbell)
5
12 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
3
Reverse Cable Curl
5
15 reps
RPE 7.5
4
Dip (Bodyweight)
5
20 reps
RPE 7
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Straight-Arm Dumbbell Pullover
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Alternating Dumbbell Curl
5
15 reps
RPE 8
3
Hammer Curl (Dumbbell)
5
12 reps
RPE 8
4
Single Arm Overhead Tricep Extension
5
15 reps
RPE 7
5
Incline Chest Fly (Dumbbell)
5
15 reps
RPE 7
6
Incline Bench Press (Barbell)
5
12 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Incline Hammer Curl (Dumbbell)
5
12 reps
RPE 8
3
Tricep Rope Push Down (Cable)
5
20 reps
RPE 7.5
4
Overhead Cable Curl
5
15 reps
RPE 7.5
5
Cable Crossover
5
15 reps
RPE 7.5
6
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Seated Dumbbell Curl
5
15 reps
RPE 8
3
Cross Body Hammer Curl
5
12 reps
RPE 7.5
4
Tricep Kickback
5
20 reps
RPE 6.5
5
Decline Bench Press (Barbell)
5
12 reps
RPE 8
6
Incline Bench Press (Barbell)
5
12 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Alternate Incline Dumbbell Curl
5
12 reps
RPE 8
3
Reverse Cable Curl
5
15 reps
RPE 7.5
4
Dip (Bodyweight)
5
20 reps
RPE 7
5
Incline Bench Press (Dumbbell)
5
10 reps
RPE 8
6
Straight-Arm Dumbbell Pullover
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Arnold Press
5
12 reps
RPE 8
3A
Front Raise
5
15 reps
RPE 7
3B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
4
External Rotation With Cable
5
15 reps
RPE 7
5
Single Arm Landmine Row
5
15 reps
RPE 7.5
6
Incline Dumbbell Row
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
3
Seated Front Raise
5
15 reps
RPE 7.5
4
Lying Rear Lateral Raise
5
15 reps
RPE 7
5
V-Bar Pull-Down
5
15 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Barbell Shoulder Press
5
12 reps
RPE 8.5
3
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
15 reps
RPE 7
5
T-Bar Row
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
3
One-Arm Side Laterals
5
15 reps
RPE 7
4
Standing Palm-In One-Arm
5
12 reps
RPE 8
5
Wide Grip Lat Pulldown
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Arnold Press
5
12 reps
RPE 8
3A
Front Raise
5
15 reps
RPE 7
3B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
4
External Rotation With Cable
5
15 reps
RPE 7
5
Single Arm Landmine Row
5
15 reps
RPE 7.5
6
Incline Dumbbell Row
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
3
Seated Front Raise
5
15 reps
RPE 7.5
4
Lying Rear Lateral Raise
5
15 reps
RPE 7
5
V-Bar Pull-Down
5
15 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Barbell Shoulder Press
5
12 reps
RPE 8.5
3
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
15 reps
RPE 7
5
T-Bar Row
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
3
One-Arm Side Laterals
5
15 reps
RPE 7
4
Standing Palm-In One-Arm
5
12 reps
RPE 8
5
Wide Grip Lat Pulldown
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
7
Sit Up
1
20 reps
RPE 6.5
8
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
9
Heel touches
1
20 reps
RPE 6.5
10
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
11
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Arnold Press
5
12 reps
RPE 8
3A
Front Raise
5
15 reps
RPE 7
3B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
4
External Rotation With Cable
5
15 reps
RPE 7
5
Single Arm Landmine Row
5
15 reps
RPE 7.5
6
Incline Dumbbell Row
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
3
Seated Front Raise
5
15 reps
RPE 7.5
4
Lying Rear Lateral Raise
5
15 reps
RPE 7
5
V-Bar Pull-Down
5
15 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Barbell Shoulder Press
5
12 reps
RPE 8.5
3
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
15 reps
RPE 7
5
T-Bar Row
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
3
One-Arm Side Laterals
5
15 reps
RPE 7
4
Standing Palm-In One-Arm
5
12 reps
RPE 8
5
Wide Grip Lat Pulldown
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Arnold Press
5
12 reps
RPE 8
3A
Front Raise
5
15 reps
RPE 7
3B
Lateral Raise (Dumbbell)
5
15 reps
RPE 6.5
4
External Rotation With Cable
5
15 reps
RPE 7
5
Single Arm Landmine Row
5
15 reps
RPE 7.5
6
Incline Dumbbell Row
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Seated Shoulder Press (Dumbbell)
5
10 reps
RPE 8.5
3
Seated Front Raise
5
15 reps
RPE 7.5
4
Lying Rear Lateral Raise
5
15 reps
RPE 7
5
V-Bar Pull-Down
5
15 reps
RPE 7
6
Shrug (Dumbbell)
5
15 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Barbell Shoulder Press
5
12 reps
RPE 8.5
3
Rear Delt Row (Barbell)
5
12 reps
RPE 8.5
4
Rear Delt Fly (Cable)
5
15 reps
RPE 7
5
T-Bar Row
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bent Over Dumbbell Rear Delt Raise
5
15 reps
RPE 7.5
3
One-Arm Side Laterals
5
15 reps
RPE 7
4
Standing Palm-In One-Arm
5
12 reps
RPE 8
5
Wide Grip Lat Pulldown
5
15 reps
RPE 7
6
One Arm Bent Over Row
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Cable Hip Adduction
5
15 reps
RPE 7
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Bicep Curl (Cable)
5
15 reps
RPE 7.5
6
Incline Curl (Dumbbell)
5
15 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Leg Extension
5
15 reps
RPE 7.5
3
Seated Hamstring Curl
5
15 reps
RPE 7.5
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Hammer Curl (Cable)
5
15 reps
RPE 8
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7.5
5
Hammer Curl (Cable)
5
15 reps
RPE 7
6
Standing One-Arm Cable Curl
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Leg Extension
5
15 reps
RPE 7
3
Seated Hamstring Curl
5
15 reps
RPE 7.5
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Alternating Dumbbell Curl
5
12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Cable Hip Adduction
5
15 reps
RPE 7
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Bicep Curl (Cable)
5
15 reps
RPE 7.5
6
Incline Curl (Dumbbell)
5
15 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Leg Extension
5
15 reps
RPE 7.5
3
Seated Hamstring Curl
5
15 reps
RPE 7.5
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Hammer Curl (Cable)
5
15 reps
RPE 8
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7.5
5
Hammer Curl (Cable)
5
15 reps
RPE 7
6
Standing One-Arm Cable Curl
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Leg Extension
5
15 reps
RPE 7
3
Seated Hamstring Curl
5
15 reps
RPE 7.5
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Alternating Dumbbell Curl
5
12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Cable Hip Adduction
5
15 reps
RPE 7
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Bicep Curl (Cable)
5
15 reps
RPE 7.5
6
Incline Curl (Dumbbell)
5
15 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Leg Extension
5
15 reps
RPE 7.5
3
Seated Hamstring Curl
5
15 reps
RPE 7.5
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Hammer Curl (Cable)
5
15 reps
RPE 8
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7.5
5
Hammer Curl (Cable)
5
15 reps
RPE 7
6
Standing One-Arm Cable Curl
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Leg Extension
5
15 reps
RPE 7
3
Seated Hamstring Curl
5
15 reps
RPE 7.5
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Alternating Dumbbell Curl
5
12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Cable Hip Adduction
5
15 reps
RPE 7
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Bicep Curl (Cable)
5
15 reps
RPE 7.5
6
Incline Curl (Dumbbell)
5
15 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Leg Extension
5
15 reps
RPE 7.5
3
Seated Hamstring Curl
5
15 reps
RPE 7.5
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Hammer Curl (Cable)
5
15 reps
RPE 8
6
Bicep Curl (Barbell)
5
12 reps
RPE 8
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Squat (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Glute Kickback (Cable)
5
15 reps
RPE 7
4
Leg Extension
5
15 reps
RPE 7.5
5
Hammer Curl (Cable)
5
15 reps
RPE 7
6
Standing One-Arm Cable Curl
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Leg Extension
5
15 reps
RPE 7
3
Seated Hamstring Curl
5
15 reps
RPE 7.5
4
Glute Kickback (Cable)
5
15 reps
RPE 7
5
Alternating Dumbbell Curl
5
12 reps
RPE 7.5
6
Hammer Curl (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Dumbbell)
5
10 reps
RPE 8
3
Decline Dumbbell Flyes
5
15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
5
Lateral Raise (Cable)
5
15 reps
RPE 6.5
6
Upright Row (Barbell)
5
12 reps
RPE 8.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Chest Fly (Cable)
5
15 reps
RPE 7.5
5
Single-Arm Linear Jammer
5
15 reps
RPE 7
6
External Rotation (Dumbbell)
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
3
Incline Cable Flye
5
15 reps
RPE 7
4
Flat Bench Cable Flyes
5
15 reps
RPE 7
5
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
6
Low Pulley Row To Neck
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Cable Crossover
5
15 reps
RPE 7.5
4
Low Cable Cross Over
5
15 reps
RPE 7.5
5
Front Cable Raise
5
15 reps
RPE 7
6
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Dumbbell)
5
10 reps
RPE 8
3
Decline Dumbbell Flyes
5
15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
5
Lateral Raise (Cable)
5
15 reps
RPE 6.5
6
Upright Row (Barbell)
5
12 reps
RPE 8.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Chest Fly (Cable)
5
15 reps
RPE 7.5
5
Single-Arm Linear Jammer
5
15 reps
RPE 7
6
External Rotation (Dumbbell)
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
3
Incline Cable Flye
5
15 reps
RPE 7
4
Flat Bench Cable Flyes
5
15 reps
RPE 7
5
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
6
Low Pulley Row To Neck
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Cable Crossover
5
15 reps
RPE 7.5
4
Low Cable Cross Over
5
15 reps
RPE 7.5
5
Front Cable Raise
5
12 reps
RPE 7
6
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Dumbbell)
5
10 reps
RPE 8
3
Decline Dumbbell Flyes
5
15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
5
Lateral Raise (Cable)
5
15 reps
RPE 6.5
6
Upright Row (Barbell)
5
12 reps
RPE 8.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
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 8
RPE 8.5
RPE 9
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Chest Fly (Cable)
5
15 reps
RPE 7.5
5
Single-Arm Linear Jammer
5
15 reps
RPE 7
6
External Rotation (Dumbbell)
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
3
Incline Cable Flye
5
15 reps
RPE 7
4
Flat Bench Cable Flyes
5
15 reps
RPE 7
5
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
6
Low Pulley Row To Neck
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Cable Crossover
5
15 reps
RPE 7.5
4
Low Cable Cross Over
5
15 reps
RPE 7.5
5
Front Cable Raise
5
12 reps
RPE 7
6
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Dumbbell)
5
10 reps
RPE 8
3
Decline Dumbbell Flyes
5
15 reps
RPE 7
4
Decline Bench Press (Dumbbell)
5
10 reps
RPE 7.5
5
Lateral Raise (Cable)
5
15 reps
RPE 6.5
6
Upright Row (Barbell)
5
12 reps
RPE 8.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Low Cable Cross Over
5
15 reps
RPE 7.5
4
Chest Fly (Cable)
5
15 reps
RPE 7.5
5
Single-Arm Linear Jammer
5
15 reps
RPE 7
6
External Rotation (Dumbbell)
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Single-Arm Cable Crossover
5
15 reps
RPE 6.5
3
Incline Cable Flye
5
15 reps
RPE 7
4
Flat Bench Cable Flyes
5
15 reps
RPE 7
5
Bent Over Low-Pulley Side Lateral
5
15 reps
RPE 7
6
Low Pulley Row To Neck
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Bench Press (Barbell)
1
1
1
1
1
20 reps
15 reps
12 reps
10 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 8.5
RPE 9
3
Cable Crossover
5
15 reps
RPE 7.5
4
Low Cable Cross Over
5
15 reps
RPE 7.5
5
Front Cable Raise
5
15 reps
RPE 7
6
Cable Rope Rear-Delt Rows
5
15 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Pull-Up (Band)
5
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7
6
Seated Hamstring Curl
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Straight Arm Pulldown
5
15 reps
RPE 7
3
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
4
Seated Row (Cable)
5
15 reps
RPE 7
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
3
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
4
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7.5
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Lat Pulldown (Close Grip)
5
15 reps
RPE 7.5
3
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
4
Kneeling High Pulley Row
5
15 reps
RPE 7.5
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Pull-Up (Band)
5
10 reps
RPE 7.5
3
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7
6
Seated Hamstring Curl
5
15 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Straight Arm Pulldown
5
15 reps
RPE 7
3
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
4
Seated Row (Cable)
5
15 reps
RPE 7
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
3
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
4
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7.5
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 7.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 7.5
7C
Heel touches
1
20 reps
RPE 7.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 7.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Lat Pulldown (Close Grip)
5
15 reps
RPE 7.5
3
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
4
Kneeling High Pulley Row
5
15 reps
RPE 7.5
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Pull-Up (Band)
5
10 reps
RPE 7.5
3
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7
6
Seated Hamstring Curl
5
15 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Straight Arm Pulldown
5
15 reps
RPE 7
3
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
4
Seated Row (Cable)
5
15 reps
RPE 7
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
3
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
4
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7.5
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Lat Pulldown (Close Grip)
5
15 reps
RPE 7.5
3
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
4
Kneeling High Pulley Row
5
15 reps
RPE 7.5
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Pull-Up (Band)
5
10 reps
RPE 7
3
Lat Pulldown (Single Arm)
5
15 reps
RPE 7
4
T-Bar Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7
6
Seated Hamstring Curl
5
15 reps
RPE 7
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Straight Arm Pulldown
5
15 reps
RPE 7
3
Lat Pulldown (Close Grip)
5
15 reps
RPE 7
4
Seated Row (Cable)
5
15 reps
RPE 7
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Chin-Up (Bodyweight)
5
10 reps
RPE 7.5
3
Rope Straight-Arm Pulldown
5
15 reps
RPE 7
4
Kneeling Single-Arm High Pulley Row
5
15 reps
RPE 7
5
Good Morning
5
12 reps
RPE 7.5
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
12 mins
RPE 8
2
Lat Pulldown (Close Grip)
5
15 reps
RPE 7.5
3
Seated One-Arm Cable Pulley Rows
5
15 reps
RPE 7.5
4
Kneeling High Pulley Row
5
15 reps
RPE 7.5
5
Hip Thrust (Barbell)
5
15 reps
RPE 8
6
Bulgarian Split Squat (Dumbbell)
5
10 reps
RPE 7.5
7A
Sit Up
1
20 reps
RPE 6.5
7B
Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7C
Heel touches
1
20 reps
RPE 6.5
7D
Reverse Abs Crunch (Bodyweight)
1
20 reps
RPE 6.5
7E
Plank
1
1 mins
RPE 8
Week 1
1 / 16 Weeks
Day 1
1
Cardio
1 Set
12 mins
@8
2
Alternating Dumbbell Curl
5 Sets
15 Reps
@8
3
Hammer Curl (Dumbbell)
5 Sets
12 Reps
@8
4
Single Arm Overhead Tricep Extension
5 Sets
15 Reps
@7
5
Incline Chest Fly (Dumbbell)
5 Sets
15 Reps
@7
6
Incline Bench Press (Barbell)
5 Sets
12 Reps
@7
7A
Sit Up
1 Set
20 Reps
@6.5
7B
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6.5
7C
Heel touches
1 Set
20 Reps
@6.5
7D
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@6.5
7E
Plank
1 Set
1 mins
@8
Day 2
1
Cardio
1 Set
12 mins
@8
2
Arnold Press
5 Sets
12 Reps
@8
3A
Front Raise
5 Sets
15 Reps
@7
3B
Lateral Raise (Dumbbell)
5 Sets
15 Reps
@6.5
4
External Rotation With Cable
5 Sets
15 Reps
@7
5
Single Arm Landmine Row
5 Sets
15 Reps
@7.5
6
Incline Dumbbell Row
5 Sets
15 Reps
@7
7A
Sit Up
1 Set
20 Reps
@6.5
7B
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6.5
7C
Heel touches
1 Set
20 Reps
@6.5
7D
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@6.5
7E
Plank
1 Set
1 mins
@8
Day 4
1
Cardio
1 Set
12 mins
@8
2
Bench Press (Dumbbell)
5 Sets
10 Reps
@8
3
Decline Dumbbell Flyes
5 Sets
15 Reps
@7
4
Decline Bench Press (Dumbbell)
5 Sets
10 Reps
@7.5
5
Lateral Raise (Cable)
5 Sets
15 Reps
@6.5
6
Upright Row (Barbell)
5 Sets
12 Reps
@8.5
7A
Sit Up
1 Set
20 Reps
@6.5
7B
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6.5
7C
Heel touches
1 Set
20 Reps
@6.5
7D
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@6.5
7E
Plank
1 Set
1 mins
@8
Day 5
1
Cardio
1 Set
12 mins
@8
2
Pull-Up (Band)
5 Sets
10 Reps
@7
3
Lat Pulldown (Single Arm)
5 Sets
15 Reps
@7
4
T-Bar Row
5 Sets
15 Reps
@7
5
Good Morning
5 Sets
12 Reps
@7
6
Seated Hamstring Curl
5 Sets
15 Reps
@7
7A
Sit Up
1 Set
20 Reps
@6.5
7B
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6.5
7C
Heel touches
1 Set
20 Reps
@6.5
7D
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@6.5
7E
Plank
1 Set
1 mins
@8
Day 3
1
Cardio
1 Set
12 mins
@8
2
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
@8
@8.5
@9
3
Cable Hip Adduction
5 Sets
15 Reps
@7
4
Glute Kickback (Cable)
5 Sets
15 Reps
@7
5
Bicep Curl (Cable)
5 Sets
15 Reps
@7.5
6
Incline Curl (Dumbbell)
5 Sets
15 Reps
@8
7A
Sit Up
1 Set
20 Reps
@6.5
7B
Abs Crunch (Bodyweight)
1 Set
20 Reps
@6.5
7C
Heel touches
1 Set
20 Reps
@6.5
7D
Reverse Abs Crunch (Bodyweight)
1 Set
20 Reps
@6.5
7E
Plank
1 Set
1 mins
@8