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my full body

by victor C.
2 athletes joined

Program Description

for me

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 30, 2024 08:36
  • Last Edited
    Jun 18, 2025 08:30

Summary

Unleash your potential with the "my full body" program, a comprehensive 6-week journey designed for those ready to transform their physique. With six days of dynamic workouts each week, you'll engage every major muscle group through a variety of exercises, including Hack Squats, Romanian Deadlifts, and Bench Presses, ensuring balanced strength development. This program is perfect for lifters of all levels looking to build muscle, increase endurance, and enhance overall fitness. Equip yourself with a full gym and get ready to elevate your training to new heights!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Leg Curl
1
3
12 reps
10 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Barbell Row
4
12 reps
RPE 8
6
Bench Press (Barbell)
4
12 reps
RPE 8
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Hammer Curl
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Lunge (Barbell)
4
12 reps
RPE 8
3
Back Extension
4
12 reps
RPE 8
4
Lat Pulldown
4
12 reps
RPE 8
5
Bench Press (Barbell)
4
10 reps
RPE 9
6
Incline Chest Press (Machine)
1
3
12 reps
10 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
8
Front Raise
4
15 reps
RPE 8
9
Face Pull
4
15 reps
RPE 8
10
Bicep Curl (EZ Bar)
4
12 reps
RPE 8
11
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
2
Standing Calf Raise
1
3
12 reps
10 reps
RPE 8
RPE 9
3
Hip Thrust (Machine)
4
12 reps
RPE 8
4
Romanian Deadlift (Barbell)
1
3
12 reps
10 reps
RPE 8
RPE 9
5
Pendlay Row
4
12 reps
RPE 8
6
Incline Chest Press (Machine)
4
12 reps
RPE 8
7
Pec Deck (Machine)
4
12 reps
RPE 8
8
Lateral Raise (Dumbbell)
4
15 reps
RPE 8
9
Incline Bench Press (Dumbbell)
4
12 reps
RPE 8
10
Rear Delt Fly (Dumbbell)
4
15 reps
RPE 8
11
Tricep Pushdown (Cable)
4
12 reps
RPE 8
12
Abs Crunch (Weighted)
4
15 reps
RPE 8
Week 1
1 / 6 Weeks
Day 1
1
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
3
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
5
Barbell Row
4 Sets
12 Reps
@8
6
Bench Press (Barbell)
4 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
8
Front Raise
4 Sets
15 Reps
@8
9
Face Pull
4 Sets
15 Reps
@8
10
Hammer Curl
4 Sets
12 Reps
@8
11
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 2
1
Leg Press
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Lunge (Barbell)
4 Sets
12 Reps
@8
3
Back Extension
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Bench Press (Barbell)
4 Sets
10 Reps
@9
6
Incline Chest Press (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
8
Front Raise
4 Sets
15 Reps
@8
9
Face Pull
4 Sets
15 Reps
@8
10
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
11
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 3
1
Squat (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
3
Hip Thrust (Machine)
4 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
5
Pendlay Row
4 Sets
12 Reps
@8
6
Incline Chest Press (Machine)
4 Sets
12 Reps
@8
7
Pec Deck (Machine)
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
9
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
10
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@8
11
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
12
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 4
1
Hack Squat
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
3
Leg Curl
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
5
Barbell Row
4 Sets
12 Reps
@8
6
Bench Press (Barbell)
4 Sets
12 Reps
@8
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
8
Front Raise
4 Sets
15 Reps
@8
9
Face Pull
4 Sets
15 Reps
@8
10
Hammer Curl
4 Sets
12 Reps
@8
11
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 5
1
Leg Press
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Lunge (Barbell)
4 Sets
12 Reps
@8
3
Back Extension
4 Sets
12 Reps
@8
4
Lat Pulldown
4 Sets
12 Reps
@8
5
Bench Press (Barbell)
4 Sets
10 Reps
@9
6
Incline Chest Press (Machine)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
7
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
8
Front Raise
4 Sets
15 Reps
@8
9
Face Pull
4 Sets
15 Reps
@8
10
Bicep Curl (EZ Bar)
4 Sets
12 Reps
@8
11
Abs Crunch (Weighted)
4 Sets
15 Reps
@8
Day 6
1
Squat (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
2
Standing Calf Raise
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
3
Hip Thrust (Machine)
4 Sets
12 Reps
@8
4
Romanian Deadlift (Barbell)
1 Set
3 Sets
12 Reps
10 Reps
@8
@9
5
Pendlay Row
4 Sets
12 Reps
@8
6
Incline Chest Press (Machine)
4 Sets
12 Reps
@8
7
Pec Deck (Machine)
4 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@8
9
Incline Bench Press (Dumbbell)
4 Sets
12 Reps
@8
10
Rear Delt Fly (Dumbbell)
4 Sets
15 Reps
@8
11
Tricep Pushdown (Cable)
4 Sets
12 Reps
@8
12
Abs Crunch (Weighted)
4 Sets
15 Reps
@8