logo
BoostcampPNG

Fight ya dad this christmas

by Cam
1 athletes joined

Program Description

Look good, feel shit, rest tomorrow

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    May 25, 2024 10:38
  • Last Edited
    Jun 18, 2025 10:37

Summary

Get ready to unleash your inner warrior with "Fight ya dad this Christmas," an intense 8-week program designed to build strength and muscle across all major muscle groups. With six training days per week, you'll tackle targeted workouts focusing on chest, legs, back, and arms, utilizing a mix of dumbbells, machines, and bodyweight exercises. Each session is crafted to push your limits, featuring high-rep sets and supersets to maximize gains. Whether you're looking to impress at family gatherings or simply crush your fitness goals, this program will prepare you to dominate the holiday season!
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Machine)
3
10 reps
RPE 8
3
Single Arm Rear Delt Fly
3
8 reps
RPE 8
4
Lateral Raise (Cable)
3
8 reps
RPE 8
5A
Upright Row (Barbell)
3
10 reps
RPE 8
5B
Push Press (Barbell)
3
10 reps
RPE 8
6
Dip (Bodyweight)
1
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walking Lunge (Dumbbell)
3
20 reps
RPE 5
2
Belt Squat Stiff Leg Deadlifts
1
3
10 reps
10 reps
RPE 5
RPE 8
3
Belt Squat
1
3
10 reps
12 reps
RPE 5
RPE 10
4
Leg Extension
2
1
10 reps
20 reps
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
3
10 reps
10 reps
RPE 5
RPE 8
2
Chest Supported Row (Machine)
3
10 reps
RPE 10
3
Underhand Lat Pulldown
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
1
8 reps
15 reps
RPE 8
RPE 10
5
Hammer Curl
3
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Chest Fly (Cable)
3
8 reps
RPE 8
3
Single Arm Incline Press
3
6 reps
RPE 8
4
Tricep Kickback
3
8 reps
RPE 8
5
Tricep Pushdown (Cable)
3
6 reps
RPE 10
6
Dip (Bodyweight)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
2
10 reps
5 reps
5 reps
5 reps
RPE 5
RPE 6
RPE 8
RPE 10
2
Pull-Up (Bodyweight)
3
10 reps
-
3
Seated Hamstring Curl
3
10 reps
RPE 8
4
Glute-Ham Raise
3
10 reps
RPE 8
5
Abs Crunch (Weighted)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Single Arm)
1
3
10 reps
6 reps
RPE 5
RPE 10
2
Meadow Row
3
6 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 8
4
Bicep Curl (Cable)
3
8 reps
RPE 8
5
Incline Curl (Dumbbell)
3
6 reps
RPE 10
6
Cable Shrugs
3
10 reps
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Machine)
3 Sets
10 Reps
@8
3
Single Arm Rear Delt Fly
3 Sets
8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8 Reps
@8
5A
Upright Row (Barbell)
3 Sets
10 Reps
@8
5B
Push Press (Barbell)
3 Sets
10 Reps
@8
6
Dip (Bodyweight)
1 Set
20 Reps
@10
Day 2
1
Walking Lunge (Dumbbell)
3 Sets
20 Reps
@5
2
Belt Squat Stiff Leg Deadlifts
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
3
Belt Squat
1 Set
3 Sets
10 Reps
12 Reps
@5
@10
4
Leg Extension
2 Sets
1 Set
10 Reps
20 Reps
@8
@10
Day 3
1
Lat Pulldown
1 Set
3 Sets
10 Reps
10 Reps
@5
@8
2
Chest Supported Row (Machine)
3 Sets
10 Reps
@10
3
Underhand Lat Pulldown
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
1 Set
8 Reps
15 Reps
@8
@10
5
Hammer Curl
3 Sets
6 Reps
@10
Day 4
1
Incline Bench Press (Dumbbell)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Chest Fly (Cable)
3 Sets
8 Reps
@8
3
Single Arm Incline Press
3 Sets
6 Reps
@8
4
Tricep Kickback
3 Sets
8 Reps
@8
5
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
6
Dip (Bodyweight)
3 Sets
15 Reps
@10
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
10 Reps
5 Reps
5 Reps
5 Reps
@5
@6
@8
@10
2
Pull-Up (Bodyweight)
3 Sets
10 Reps
-
3
Seated Hamstring Curl
3 Sets
10 Reps
@8
4
Glute-Ham Raise
3 Sets
10 Reps
@8
5
Abs Crunch (Weighted)
3 Sets
10 Reps
@10
Day 6
1
Lat Pulldown (Single Arm)
1 Set
3 Sets
10 Reps
6 Reps
@5
@10
2
Meadow Row
3 Sets
6 Reps
@8
3
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
4
Bicep Curl (Cable)
3 Sets
8 Reps
@8
5
Incline Curl (Dumbbell)
3 Sets
6 Reps
@10
6
Cable Shrugs
3 Sets
10 Reps
@8