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Split workout

by Sarah L.

Program Description

Increase stamina and endurance

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 24, 2024 01:17
  • Last Edited
    Jun 18, 2025 09:33

Summary

Transform your physique with this comprehensive 12-week split workout program, designed for six days of intense training each week. Each session targets specific muscle groups, ensuring balanced development and optimal recovery. From heart-pumping cardio to strength-building exercises like dumbbell rows and Romanian deadlifts, you'll engage multiple muscle fibers for maximum results. Perfect for those ready to push their limits and achieve their fitness goals, this program will elevate your training game and enhance your overall strength and endurance. Get ready to see real progress!
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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
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stairmaster
1
20 mins
RPE 6.5
2
Walking Lunge (Dumbbell)
3
10 reps
RPE 6
3
Prowler Push
3
1
2 reps
RPE 7
-
4
Push Up
3
10 reps
RPE 6
5
Wall Sit
1
1 mins
RPE 6.5
6
Farmer's Walk (Weighted)
3
2 reps
RPE 7
7
Stretching
1
5 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
20-30 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Row
1
3
8 reps
8 reps
RPE 6.5
RPE 7
2
Rear Delt Fly (Machine)
3
6-8 reps
RPE 7
3
Face Pull
1
3
12 reps
12 reps
RPE 6.5
RPE 8
4
Lat Prayer
1
3
12 reps
12 reps
RPE 6.5
RPE 8
5
Tricep Pushdown (Cable)
3
10 reps
RPE 6.5
6
Pull-Up (Assisted)
3
6-8 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
4
5-8 reps
RPE 8
2
Leg Press (45 Degrees)
4
8 reps
RPE 7
3
Leg Extension
3
12 reps
RPE 6
4
Leg Curl
4
8 reps
RPE 8
5
Hyperextension
4
8 reps
RPE 9
6
Hip Abductor (Machine)
4
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
2
Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Arnold Press
3
8-10 reps
RPE 7
4
Bicep Curl (Dumbbell)
3
6-8 reps
RPE 6.5
5
Upright Row (Dumbbell)
3
6 reps
RPE 6.5
6
Pull-Up (Assisted)
2
6 reps
RPE 6.5
7
Push Up
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch (Weighted)
4
8 reps
RPE 7.5
2
Pallof Press
3
12 reps
RPE 7.5
3
Wall Press Dead Bug
4
12 reps
RPE 7.5
4
Plank
3
1 mins
RPE 6.5
5
Lying Leg Raise
3
10 reps
RPE 7
6
Run
1
20 mins
RPE 6.5
Week 1
1 / 12 Weeks
Day 2
1
Run
1 Set
20-30 mins
@6.5
Day 3
1
Dumbbell Row
1 Set
3 Sets
8 Reps
8 Reps
@6.5
@7
2
Rear Delt Fly (Machine)
3 Sets
6-8 Reps
@7
3
Face Pull
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
4
Lat Prayer
1 Set
3 Sets
12 Reps
12 Reps
@6.5
@8
5
Tricep Pushdown (Cable)
3 Sets
10 Reps
@6.5
6
Pull-Up (Assisted)
3 Sets
6-8 Reps
@7.5
Day 4
1
Romanian Deadlift (Barbell)
4 Sets
5-8 Reps
@8
2
Leg Press (45 Degrees)
4 Sets
8 Reps
@7
3
Leg Extension
3 Sets
12 Reps
@6
4
Leg Curl
4 Sets
8 Reps
@8
5
Hyperextension
4 Sets
8 Reps
@9
6
Hip Abductor (Machine)
4 Sets
15 Reps
@9
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@7
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@7
3
Arnold Press
3 Sets
8-10 Reps
@7
4
Bicep Curl (Dumbbell)
3 Sets
6-8 Reps
@6.5
5
Upright Row (Dumbbell)
3 Sets
6 Reps
@6.5
6
Pull-Up (Assisted)
2 Sets
6 Reps
@6.5
7
Push Up
3 Sets
10 Reps
@6
Day 6
1
Decline Crunch (Weighted)
4 Sets
8 Reps
@7.5
2
Pallof Press
3 Sets
12 Reps
@7.5
3
Wall Press Dead Bug
4 Sets
12 Reps
@7.5
4
Plank
3 Sets
1 mins
@6.5
5
Lying Leg Raise
3 Sets
10 Reps
@7
6
Run
1 Set
20 mins
@6.5
Day 1
1
Stairmaster
1 Set
20 mins
@6.5
2
Walking Lunge (Dumbbell)
3 Sets
10 Reps
@6
3
Prowler Push
3 Sets
1 Set
2 Reps
@7
-
4
Push Up
3 Sets
10 Reps
@6
5
Wall Sit
1 Set
1 mins
@6.5
6
Farmer's Walk (Weighted)
3 Sets
2 Reps
@7
7
Stretching
1 Set
5 mins
@6