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BoostcampPNG

GYM

by SUHAAN MIDDHA

Program Description

Aesthetic body

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    May 15, 2024 04:40
  • Last Edited
    Jul 03, 2024 09:03

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
10 reps
RPE 10
2
Incline Bench Press (Barbell)
3
12 reps
RPE 10
3
Chest Fly (Dumbbell)
3
12 reps
RPE 10
4
Dip (Assisted)
4
10 reps
RPE 10
5
Tricep Pushdown (Cable)
3
10 reps
RPE 10
6
Skull Crusher
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
8 reps
RPE 10
2
Pull-Up (Bodyweight)
4
10 reps
RPE 10
3
Bent Over Row (Barbell)
4
10 reps
RPE 10
4
Wide Grip Lat Pulldown
3
12 reps
RPE 10
5
Bicep Curl (Dumbbell)
4
10 reps
RPE 10
6
Hammer Curl
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Leg Extension
4
12 reps
RPE 10
5
Leg Press (45 Degrees)
4
12 reps
RPE 10
6
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
7
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
10 reps
RPE 10
2
Lunge (Dumbbell)
4
12 reps
RPE 10
3
Leg Curl
3
12 reps
RPE 10
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 10
5
Calf Raise (Leg Press)
4
12 reps
RPE 10
6
Standing Calf Raise
4
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
10 reps
RPE 10
2
Lateral Raise (Dumbbell)
4
12 reps
RPE 10
3
Front Raise
3
12 reps
RPE 10
4
Face Pull
3
10 reps
RPE 10
5
Plank
4
0.5 mins
RPE 10
6
Russian Twist
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Push Up
4
10 reps
RPE 10
2
Chest Press (Machine)
4
12 reps
RPE 10
3
Chest Fly (Cable)
3
12 reps
RPE 10
4
Tricep Kickback
4
12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
15 reps
RPE 10
6
Push Up
3
10 reps
RPE 10
Day 7
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 10
2
Seated Row (Cable)
4
12 reps
RPE 10
3
Reverse Pec Deck
3
12 reps
RPE 10
4
Alternating Dumbbell Curl
4
12 reps
RPE 10
5
Preacher Curl (Barbell)
3
12 reps
RPE 10
6
Concentration Curl
3
12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
4 Sets
10 Reps
@10
2
Incline Bench Press (Barbell)
3 Sets
12 Reps
@10
3
Chest Fly (Dumbbell)
3 Sets
12 Reps
@10
4
Dip (Assisted)
4 Sets
10 Reps
@10
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@10
6
Skull Crusher
3 Sets
10 Reps
@10
Day 2
1
Clean Deadlift
4 Sets
8 Reps
@10
2
Pull-Up (Bodyweight)
4 Sets
10 Reps
@10
3
Bent Over Row (Barbell)
4 Sets
10 Reps
@10
4
Wide Grip Lat Pulldown
3 Sets
12 Reps
@10
5
Bicep Curl (Dumbbell)
4 Sets
10 Reps
@10
6
Hammer Curl
3 Sets
10 Reps
@10
Day 4
1
Overhead Press (Dumbbell)
4 Sets
10 Reps
@10
2
Lateral Raise (Dumbbell)
4 Sets
12 Reps
@10
3
Front Raise
3 Sets
12 Reps
@10
4
Face Pull
3 Sets
10 Reps
@10
5
Plank
4 Sets
0.5 mins
@10
6
Russian Twist
3 Sets
15 Reps
@10
Day 6
1
Lat Pulldown
4 Sets
10 Reps
@10
2
Seated Row (Cable)
4 Sets
12 Reps
@10
3
Reverse Pec Deck
3 Sets
12 Reps
@10
4
Alternating Dumbbell Curl
4 Sets
12 Reps
@10
5
Preacher Curl (Barbell)
3 Sets
12 Reps
@10
6
Concentration Curl
3 Sets
12 Reps
@10
Day 7
No exercises added to this day
Day 5
1
Push Up
4 Sets
10 Reps
@10
2
Chest Press (Machine)
4 Sets
12 Reps
@10
3
Chest Fly (Cable)
3 Sets
12 Reps
@10
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@10
6
Push Up
3 Sets
10 Reps
@10
Day 3
1
Squat (Smith Machine)
4 Sets
10 Reps
@10
2
Lunge (Dumbbell)
4 Sets
12 Reps
@10
3
Leg Curl
3 Sets
12 Reps
@10
4
Leg Extension
4 Sets
12 Reps
@10
5
Leg Press (45 Degrees)
4 Sets
12 Reps
@10
6
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@10
7
Standing Calf Raise
4 Sets
15 Reps
@10