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Nikis Minimal Workout Plan

by Niklas Test
3 athletes joined

Program Description

Get Big!

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 13, 2025 05:54
  • Last Edited
    Dec 03, 2025 04:49
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.6%
Hamstrings
9.7%
Front Delts
8.7%
Triceps
8.7%
Chest
7.8%
Lats
7.8%
Quadriceps
7.8%
Abs
6.8%
Biceps
5.8%
Rear Delts
5.8%
Glutes
5.8%
Middle Delts
4.9%
Calves
3.9%
Lower Back
1%
Abductors
1%
Adductors
1%
Forearms
1%
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Pull-Up (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Y Raise (Dumbbell)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
T-Bar Row
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Chest Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Rear Delt Fly (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Seated Hamstring Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Barbell Row
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Dip (Weighted)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Lat Pulldown (Close Grip)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Low To High Cable Fly
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
6
Cable Crossover
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Abs Crunch (Machine)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
2
Squat (Barbell)
1
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Bayesian Curl
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Bicep Curl (Machine)
1
8-10 reps
RPE 10
6
Skull Crusher (Barbell)
1
8-10 reps
RPE 10
7
Lateral Raise (Cable)
1
1
8 reps
8 reps
RPE 9
RPE 10
8
Face Pull
1
1
8 reps
8 reps
RPE 9
RPE 10
9
Standing Calf Raise
1
1
8-10 reps
8-10 reps
RPE 9
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Pull-Up (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Y Raise (Dumbbell)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
T-Bar Row
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Chest Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Hanging Leg Raise
1 Set
1 Set
AMRAP
AMRAP
@10
@10
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Leg Press
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Seated Hamstring Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 3
1
Overhead Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Barbell Row
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Dip (Weighted)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Lat Pulldown (Close Grip)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Low To High Cable Fly
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
6
Cable Crossover
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
7
Abs Crunch (Machine)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
Day 4
1
Lying Leg Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
2
Squat (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Bayesian Curl
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10
5
Bicep Curl (Machine)
1 Set
8-10 Reps
@10
6
Skull Crusher (Barbell)
1 Set
8-10 Reps
@10
7
Lateral Raise (Cable)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
8
Face Pull
1 Set
1 Set
8 Reps
8 Reps
@9
@10
9
Standing Calf Raise
1 Set
1 Set
8-10 Reps
8-10 Reps
@9
@10