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Soju Siesta

by Dimitri W.

Program Description

Both daily workouts should last about 40 minutes.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 26, 2025 12:00
  • Last Edited
    Jul 10, 2025 01:15

Summary

Unleash your strength with the **Soju Siesta** program, a comprehensive 12-week journey designed for those ready to elevate their lifting game. Comprising five intense training days each week, this program focuses on building muscle and strength through a mix of compound and isolation exercises, including barbell squats, bench presses, and deadlifts. With a strong emphasis on progressive overload, you'll push your limits while targeting all major muscle groups. Get ready to transform your physique and boost your performance in just three months!
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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
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Overhead Press (Barbell)
3
5-8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
4
8-10 reps
RPE 7
4
Lateral Raise (Cable)
3
10-15 reps
RPE 7
5
Tricep Pushdown (Cable)
4
10-12 reps
RPE 8
6
Jump Rope
1
15 mins
-
7
Bicep Curl (EZ Bar)
3
10-12 reps
RPE 8
8
Bicep Curl (Machine)
3
8-10 reps
RPE 9
9
Skull Crusher (Dumbbell)
3
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 7
3
Walking Lunge (Dumbbell)
3
10-12 reps
RPE 6
4
Bulgarian Split Squat (Dumbbell)
3
8-10 reps
RPE 7
5
Leg Press
3
12-15 reps
RPE 9
6
Sprint
10
0.5 mins
-
7
Hanging Leg Raise
3
10-15 reps
-
8
Decline Sit Up (Weighted)
3
10-15 reps
-
9
Calf Raise (Leg Press)
3
20-25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6-8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 9
3
Seated Row (Cable)
3
8-10 reps
RPE 8
4
Shrug (Dumbbell)
3
12-14 reps
RPE 7
5
Rowing Machine
6
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 9
7
Bicep Curl (Barbell)
3
10-12 reps
RPE 7
8
Hammer Curl (Dumbbell)
3
8-10 reps
RPE 9
9
Lateral Raise (Cable)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 7
2
Front Squat (Barbell)
3
8-10 reps
RPE 8
3
Chin-Up (Bodyweight)
3
AMRAP
-
4
Snatch (Barbell)
3
4-6 reps
RPE 7
5
Chest Fly (Machine)
3
12-15 reps
RPE 9
6
Cardio (LISS)
1
30-40 mins
-
7
Plank (Weighted)
3
1-1.5 mins
-
8
Russian Twist (Dumbbell)
3
20-25 reps
RPE 7
9
Abs Crunch (Weighted)
3
15-20 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
5
5-6 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
4
8-10 reps
RPE 8
3
Farmer's Walk (Weighted)
3
0.5 mins
-
4
Bench Press (Dumbbell)
3
8-10 reps
RPE 9
5
Cable Crossover
4
12-15 reps
RPE 9
6
Rear Delt Fly (Machine)
3
12-15 reps
RPE 8
7A
Kettlebell Swing
3
1 mins
-
7B
Burpee
3
1 mins
-
7C
Mountain Climber
3
1 mins
-
7D
Jump Rope
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@8
2
Overhead Press (Barbell)
3 Sets
5-8 Reps
@8
3
Incline Bench Press (Dumbbell)
4 Sets
8-10 Reps
@7
4
Lateral Raise (Cable)
3 Sets
10-15 Reps
@7
5
Tricep Pushdown (Cable)
4 Sets
10-12 Reps
@8
6
Jump Rope
1 Set
15 mins
-
7
Bicep Curl (EZ Bar)
3 Sets
10-12 Reps
@8
8
Bicep Curl (Machine)
3 Sets
8-10 Reps
@9
9
Skull Crusher (Dumbbell)
3 Sets
10-12 Reps
@9
Day 2
1
Squat (Barbell)
4 Sets
6-8 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
@7
3
Walking Lunge (Dumbbell)
3 Sets
10-12 Reps
@6
4
Bulgarian Split Squat (Dumbbell)
3 Sets
8-10 Reps
@7
5
Leg Press
3 Sets
12-15 Reps
@9
6
Sprint
10 Sets
0.5 mins
-
7
Hanging Leg Raise
3 Sets
10-15 Reps
-
8
Decline Sit Up (Weighted)
3 Sets
10-15 Reps
-
9
Calf Raise (Leg Press)
3 Sets
20-25 Reps
-
Day 3
1
Barbell Row
4 Sets
6-8 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
8-10 Reps
@9
3
Seated Row (Cable)
3 Sets
8-10 Reps
@8
4
Shrug (Dumbbell)
3 Sets
12-14 Reps
@7
5
Rowing Machine
6 Sets
1.5-2 mins
-
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@9
7
Bicep Curl (Barbell)
3 Sets
10-12 Reps
@7
8
Hammer Curl (Dumbbell)
3 Sets
8-10 Reps
@9
9
Lateral Raise (Cable)
3 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@7
2
Front Squat (Barbell)
3 Sets
8-10 Reps
@8
3
Chin-Up (Bodyweight)
3 Sets
AMRAP
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4
Snatch (Barbell)
3 Sets
4-6 Reps
@7
5
Chest Fly (Machine)
3 Sets
12-15 Reps
@9
6
Cardio (LISS)
1 Set
30-40 mins
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7
Plank (Weighted)
3 Sets
1-1.5 mins
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8
Russian Twist (Dumbbell)
3 Sets
20-25 Reps
@7
9
Abs Crunch (Weighted)
3 Sets
15-20 Reps
@7
Day 5
1
Deadlift (Barbell)
5 Sets
5-6 Reps
@8
2
Lat Pulldown (Neutral Grip)
4 Sets
8-10 Reps
@8
3
Farmer's Walk (Weighted)
3 Sets
0.5 mins
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4
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@9
5
Cable Crossover
4 Sets
12-15 Reps
@9
6
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
@8
7A
Kettlebell Swing
3 Sets
1 mins
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7B
Burpee
3 Sets
1 mins
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7C
Mountain Climber
3 Sets
1 mins
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7D
Jump Rope
3 Sets
1 mins
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