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Julles mega muscle builder hybrid program

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Program Description

Intermediate/advanced program with emphasis on functional strength and fitness.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 08, 2025 11:00
  • Last Edited
    Jun 24, 2025 05:28
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2A
Overhead Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
2B
Pull-Up (Weighted)
5
10 reps
RPE 10
3
Incline Bench Press (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Dumbbell Row
3
1
8 reps
8 reps
RPE 9
RPE 10
5A
Face Pull
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
5B
Dip (Weighted)
1
1
1
10 reps
RPE 9
RPE 9
RPE 10
6A
Hammer Curl
1
2
10 reps
RPE 10
RPE 10
6B
Lateral Raise (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
7A
Overhead Tricep Extension (Cable)
1
2
10 reps
RPE 10
RPE 10
7B
Preacher Curl (Dumbbell)
1
2
10 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 8.5
2
Lunge (Barbell)
3
16 reps
RPE 8
3
Leg Curl
2
1
10 reps
10 reps
RPE 9
RPE 10
4
Pull-Up (Weighted)
4
RPE 10
5
Back Extension
3
10 reps
RPE 8
6
Cardio
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9.5
3
Overhead Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
4
Chest Press (Machine)
2
1
8 reps
8 reps
RPE 9.5
RPE 10
5
Pull-Up (Weighted)
4
10 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 10
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 10
8
Overhead Tricep Extension (Cable)
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
5
12 reps
RPE 8.5
2
Pull-Up (Weighted)
3
10 reps
-
3
Bicep Curl (Cable)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Overhead Tricep Extension (Cable)
3
10 reps
-
6
Cardio
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
2A
Overhead Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
2B
Pull-Up (Weighted)
5 Sets
10 Reps
@10
3
Incline Bench Press (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Dumbbell Row
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
5A
Face Pull
1 Set
1 Set
1 Set
10 Reps
@9
@9
@10
5B
Dip (Weighted)
1 Set
1 Set
1 Set
10 Reps
@9
@9
@10
6A
Hammer Curl
1 Set
2 Sets
10 Reps
@10
@10
6B
Lateral Raise (Dumbbell)
1 Set
2 Sets
10 Reps
@10
@10
7A
Overhead Tricep Extension (Cable)
1 Set
2 Sets
10 Reps
@10
@10
7B
Preacher Curl (Dumbbell)
1 Set
2 Sets
10 Reps
@10
@10
Day 2
1
Squat (Barbell)
3 Sets
5 Reps
@8.5
2
Lunge (Barbell)
3 Sets
16 Reps
@8
3
Leg Curl
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
4
Pull-Up (Weighted)
4 Sets
@10
5
Back Extension
3 Sets
10 Reps
@8
6
Cardio
1 Set
30 mins
-
Day 3
1
Run
1 Set
-
Day 4
1
Bench Press (Barbell)
4 Sets
5 Reps
@9
2
Dumbbell Row
3 Sets
8 Reps
@9.5
3
Overhead Press (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
4
Chest Press (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@9.5
@10
5
Pull-Up (Weighted)
4 Sets
10 Reps
@10
6
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@10
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@10
8
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
@10
Day 5
1
Run
1 Set
-
Day 6
1
Lunge (Barbell)
5 Sets
12 Reps
@8.5
2
Pull-Up (Weighted)
3 Sets
10 Reps
-
3
Bicep Curl (Cable)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
6
Cardio
1 Set
-
Day 7
1
Run
1 Set
-