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Faresarnold

by Marwan H.
3 athletes joined

Program Description

Get jacked

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 01, 2024 07:50
  • Last Edited
    Jun 18, 2025 12:29

Summary

**Faresarnold** is a dynamic 12-week workout program designed to sculpt and strengthen your entire body with a focus on both upper and lower muscle groups. Committing to just four days a week, you'll engage in a variety of exercises, including dumbbell and cable movements, ensuring balanced development and improved performance. Each session is structured to challenge your limits while promoting proper form and technique, making it perfect for lifters of all levels. Get ready to elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
2
Leg Press
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
4
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
8-10 reps
-
-
RPE 9
RPE 9
RPE 10
2
Lat Pulldown (Single Arm)
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
3
Cable Chest Press
1
1
1
10-12 reps
-
-
RPE 9
RPE 9
RPE 10
4
Bicep Curl (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
2
8-10 reps
-
RPE 9
RPE 9
2
Leg Extension
1
2
30 reps
15 reps
RPE 10
RPE 10
3
Single Leg Hip Thrust
1
1
10-12 reps
-
RPE 10
RPE 10
4
Straight Leg Calf Raise
1
1
12-15 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Single Arm High Row (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
2
Chest Fly (Cable)
1
2
8-12 reps
-
RPE 9
RPE 9
3
Lateral Raise (Cable)
1
2
10-12 reps
-
-
RPE 10
4
Preacher Curl (Dumbbell)
1
1
10-12 reps
-
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
10-12 reps
-
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Leg Curl
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
2
Leg Press
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
4
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 2
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
-
-
@9
@9
@10
2
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
3
Cable Chest Press
1 Set
1 Set
1 Set
10-12 Reps
-
-
@9
@9
@10
4
Bicep Curl (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10
Day 3
1
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
8-10 Reps
-
@9
@9
2
Leg Extension
1 Set
2 Sets
30 Reps
15 Reps
@10
@10
3
Single Leg Hip Thrust
1 Set
1 Set
10-12 Reps
-
@10
@10
4
Straight Leg Calf Raise
1 Set
1 Set
12-15 Reps
-
@10
@10
Day 4
1
Single Arm High Row (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
2
Chest Fly (Cable)
1 Set
2 Sets
8-12 Reps
-
@9
@9
3
Lateral Raise (Cable)
1 Set
2 Sets
10-12 Reps
-
-
@10
4
Preacher Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
-
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
10-12 Reps
-
@10
@10