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Get fit for vacation

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Program Description

Build strength and work on hypertrophy. Run while in a slight calorie deficit

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 02, 2025 04:15
  • Last Edited
    Jun 18, 2025 12:18

Summary

Prepare to transform your physique and boost your confidence with the "Get Fit for Vacation" program! Over 12 weeks, you'll engage in a dynamic 4-day-a-week routine designed to sculpt your body and enhance your strength. Each session features a blend of compound lifts and targeted exercises, focusing on major muscle groups to maximize results. Whether you're looking to tone up or build strength, this program will have you feeling ready to hit the beach with pride. Get ready to embrace your best self!
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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
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Incline Bench Press (Smith Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Chest Fly (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
5
Overhead Tricep Extension (Dumbbell)
4
1
12 reps
99 reps
RPE 10
RPE 10
6
Decline Crunch
5
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Barbell Row
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Lat Pulldown
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Incline Pushdown (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Seated Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Back Extension (Weighted)
3
1
8 reps
99 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Hip Thrust (Machine)
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Leg Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Leg Extension
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Leg Curl
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Standing Calf Raise
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
3
1
10 reps
10 reps
8 reps
99 reps
RPE 6.5
RPE 7.5
RPE 10
RPE 10
2
Landmine Press
3
1
8 reps
99 reps
RPE 10
RPE 10
3
Arnold Press
3
1
8 reps
99 reps
RPE 10
RPE 10
4
Lateral Raise (Dumbbell)
3
1
8 reps
99 reps
RPE 10
RPE 10
5
Front Raise
3
1
8 reps
99 reps
RPE 10
RPE 10
6
Upright Row (Cable)
3
1
8 reps
99 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
4
1
12 reps
99 reps
RPE 10
RPE 10
8
Decline Crunch
5
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
1 Set
10 Reps
10 Reps
8 Reps
99 Reps
@6.5
@7.5
@10
@10
2
Incline Bench Press (Smith Machine)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
3
Chest Fly (Machine)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
4
Tricep Rope Push Down (Cable)
4 Sets
1 Set
12 Reps
99 Reps
@10
@10
5
Overhead Tricep Extension (Dumbbell)
4 Sets
1 Set
12 Reps
99 Reps
@10
@10
6
Decline Crunch
5 Sets
12 Reps
@10
Day 2
1
Rack Pull (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
10 Reps
8 Reps
99 Reps
@6.5
@7.5
@10
@10
2
Barbell Row
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
3
Lat Pulldown
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
4
Incline Pushdown (Cable)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
5
Seated Row (Cable)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
6
Back Extension (Weighted)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
Day 3
1
Hack Squat
1 Set
1 Set
3 Sets
1 Set
10 Reps
10 Reps
8 Reps
99 Reps
@6.5
@7.5
@10
@10
2
Hip Thrust (Machine)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
3
Leg Press
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
4
Leg Extension
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
5
Leg Curl
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
6
Standing Calf Raise
5 Sets
12 Reps
@10
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
10 Reps
10 Reps
8 Reps
99 Reps
@6.5
@7.5
@10
@10
2
Landmine Press
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
3
Arnold Press
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
4
Lateral Raise (Dumbbell)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
5
Front Raise
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
6
Upright Row (Cable)
3 Sets
1 Set
8 Reps
99 Reps
@10
@10
7
Bicep Curl (Cable)
4 Sets
1 Set
12 Reps
99 Reps
@10
@10
8
Decline Crunch
5 Sets
12 Reps
@10