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by John Rick
2 athletes joined

Program Description

Increase muscle mass.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 03, 2025 11:05
  • Last Edited
    Apr 09, 2025 10:29
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
1
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
1
8 reps
RPE 9.5
2
Tricep Pushdown (Cable)
2
8 reps
RPE 9.5
3
Leg Extension
2
8 reps
RPE 9.5
4
Pendulum Squat
1
8 reps
RPE 9.5
5
Lying Leg Curl
2
8 reps
RPE 9.5
6
Standing Calf Raise
1
8 reps
RPE 9.5
7
Hip Adductor (Machine)
1
8 reps
RPE 9.5
8
Abs Crunch (Machine)
2
8 reps
RPE 9.5
9
Hammer Curl
1
8 reps
RPE 9.5
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
60 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
8 reps
RPE 9.5
2
Incline Bench Press (Smith Machine)
2
8 reps
RPE 9.5
3
Single Arm Iso Row
2
8 reps
RPE 9.5
4
Chest Press (Machine)
2
8 reps
RPE 9.5
5
Lateral Raise (Cable)
2
10 reps
RPE 9.5
6
Reverse Pec Deck
2
8 reps
RPE 9.5
7
Shoulder Press (Machine)
1
8 reps
RPE 9.5
8
Shrug (Dumbbell)
1
8 reps
RPE 9.5
9
Seated Row (Cable)
1
8 reps
RPE 9.5
Week 1
1 / 10 Weeks
Day 3
1
Walk
1 Set
60 mins
@6
Day 6
1
Walk
1 Set
60 mins
@6
Day 2
1
Bicep Curl (Cable)
1 Set
8 Reps
@9.5
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@9.5
3
Leg Extension
2 Sets
8 Reps
@9.5
4
Pendulum Squat
1 Set
8 Reps
@9.5
5
Lying Leg Curl
2 Sets
8 Reps
@9.5
6
Standing Calf Raise
1 Set
8 Reps
@9.5
7
Hip Adductor (Machine)
1 Set
8 Reps
@9.5
8
Abs Crunch (Machine)
2 Sets
8 Reps
@9.5
9
Hammer Curl
1 Set
8 Reps
@9.5
Day 5
1
Bicep Curl (Cable)
1 Set
8 Reps
@9.5
2
Tricep Pushdown (Cable)
2 Sets
8 Reps
@9.5
3
Leg Extension
2 Sets
8 Reps
@9.5
4
Pendulum Squat
1 Set
8 Reps
@9.5
5
Lying Leg Curl
2 Sets
8 Reps
@9.5
6
Standing Calf Raise
1 Set
8 Reps
@9.5
7
Hip Adductor (Machine)
1 Set
8 Reps
@9.5
8
Abs Crunch (Machine)
2 Sets
8 Reps
@9.5
9
Hammer Curl
1 Set
8 Reps
@9.5
Day 1
1
Wide Grip Lat Pulldown
1 Set
8 Reps
@9.5
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Single Arm Iso Row
2 Sets
8 Reps
@9.5
4
Chest Press (Machine)
2 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
2 Sets
10 Reps
@9.5
6
Reverse Pec Deck
2 Sets
8 Reps
@9.5
7
Shoulder Press (Machine)
1 Set
8 Reps
@9.5
8
Shrug (Dumbbell)
1 Set
8 Reps
@9.5
9
Seated Row (Cable)
1 Set
8 Reps
@9.5
Day 4
1
Wide Grip Lat Pulldown
1 Set
8 Reps
@9.5
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Single Arm Iso Row
2 Sets
8 Reps
@9.5
4
Chest Press (Machine)
2 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
2 Sets
10 Reps
@9.5
6
Reverse Pec Deck
2 Sets
8 Reps
@9.5
7
Shoulder Press (Machine)
1 Set
8 Reps
@9.5
8
Shrug (Dumbbell)
1 Set
8 Reps
@9.5
9
Seated Row (Cable)
1 Set
8 Reps
@9.5
Day 7
1
Wide Grip Lat Pulldown
1 Set
8 Reps
@9.5
2
Incline Bench Press (Smith Machine)
2 Sets
8 Reps
@9.5
3
Single Arm Iso Row
2 Sets
8 Reps
@9.5
4
Chest Press (Machine)
2 Sets
8 Reps
@9.5
5
Lateral Raise (Cable)
2 Sets
10 Reps
@9.5
6
Reverse Pec Deck
2 Sets
8 Reps
@9.5
7
Shoulder Press (Machine)
1 Set
8 Reps
@9.5
8
Shrug (Dumbbell)
1 Set
8 Reps
@9.5
9
Seated Row (Cable)
1 Set
8 Reps
@9.5