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BoostcampPNG

CADY'S Special⚡️

by Ctheonly1

Program Description

Will make you see alot of gains in 12 Weeks Cardio is MISS Threadmill : 30Min /3% Incline / 5MPH /Heartrate between 116-145beats per min Yoga is Relaxing yoga nothing harsh. Stretch upper body on upper body evening And lower on lower.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 16, 2024 01:48
  • Last Edited
    Mar 19, 2025 01:24

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
12.7%
Hamstrings
10.1%
Upper Back
10%
Chest
9.6%
Glutes
8.6%
Lats
7.8%
Front Delts
7.5%
Abs
6.4%
Triceps
6.2%
Biceps
4.8%
Middle Delts
4.3%
Lower Back
4.1%
Calves
2%
Rear Delts
1.7%
Adductors
1.4%
Cardio
1.4%
Other
0.7%
Abductors
0.4%
Forearms
0.3%
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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
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Military Press (Barbell)
2
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 9
2
Bent Over Row (Barbell)
2
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9
4
Pull-Up (Weighted)
2
5 reps
RPE 9
5
Seated Military Press (Barbell)
2
5 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
5 reps
RPE 9
7
Dip (Weighted)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 9
2
Bent Over Row (Barbell)
2
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9
4
Pull-Up (Weighted)
2
5 reps
RPE 9
5
Seated Military Press (Barbell)
2
5 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
5 reps
RPE 9
7
Dip (Weighted)
1
5 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
3
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
4
Pull-Up (Weighted)
3
6-10 reps
RPE 9
5
Seated Military Press (Barbell)
3
5-8 reps
RPE 9
6
Bicep Curl (EZ Bar)
2
6-10 reps
RPE 9
7
Dip (Weighted)
2
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
3 reps
RPE 9
2
Bent Over Row (Barbell)
2
3 reps
RPE 9
3
Incline Bench Press (Dumbbell)
2
5 reps
RPE 9
4
Pull-Up (Weighted)
2
5 reps
RPE 9
5
Seated Military Press (Barbell)
2
5 reps
RPE 9
6
Bicep Curl (EZ Bar)
1
5 reps
RPE 9
7
Dip (Weighted)
1
5 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Trap Bar Deadlift
3
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Hyperextension
3
6-10 reps
RPE 9
5
Seated Calf Raise
3
6-10 reps
RPE 9
6
Hanging Leg Raise
2
8-12 reps
RPE 9
7
Cardio
1
15 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Hyperextension
3
6-10 reps
RPE 9
5
Seated Calf Raise
3
6-10 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Cardio
1
15 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Hyperextension
3
6-10 reps
RPE 9
5
Seated Calf Raise
3
6-10 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 9
2
Trap Bar Deadlift
2
3 reps
RPE 9
3
Leg Press
2
7 reps
RPE 9
4
Hyperextension
2
7 reps
RPE 9
5
Seated Calf Raise
2
5 reps
RPE 9
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Hyperextension
3
6-10 reps
RPE 9
5
Seated Calf Raise
3
6-10 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Hyperextension
3
6-10 reps
RPE 9
5
Seated Calf Raise
3
6-10 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Cardio
1
20 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Hyperextension
3
6-10 reps
RPE 9
5
Seated Calf Raise
3
6-10 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Cardio
1
25 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 9
2
Trap Bar Deadlift
2
3 reps
RPE 9
3
Leg Press
2
7 reps
RPE 9
4
Hyperextension
2
7 reps
RPE 9
5
Seated Calf Raise
2
5 reps
RPE 9
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Hyperextension
3
6-10 reps
RPE 9
5
Seated Calf Raise
3
6-10 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Hyperextension
3
6-10 reps
RPE 9
5
Seated Calf Raise
3
6-10 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Trap Bar Deadlift
4
3-5 reps
RPE 9
3
Leg Press
3
10-15 reps
RPE 9
4
Hyperextension
3
6-10 reps
RPE 9
5
Seated Calf Raise
3
6-10 reps
RPE 9
6
Hanging Leg Raise
3
8-12 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3 reps
RPE 9
2
Trap Bar Deadlift
2
3 reps
RPE 9
3
Leg Press
2
7 reps
RPE 9
4
Hyperextension
2
7 reps
RPE 9
5
Seated Calf Raise
2
5 reps
RPE 9
6
Hanging Leg Raise
1
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
7
Shrug (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
3
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
7
Shrug (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
7
Shrug (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
5 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
5 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
5 reps
RPE 9
6
Rear Delt Fly (Machine)
1
5 reps
RPE 9
7
Shrug (Dumbbell)
1
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
7
Shrug (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
7
Shrug (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
7
Shrug (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
5 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
5 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
5 reps
RPE 9
6
Rear Delt Fly (Machine)
1
5 reps
RPE 9
7
Shrug (Dumbbell)
1
5+ reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
7
Shrug (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
7
Shrug (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-12 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Chest Fly (Machine)
4
8-12 reps
RPE 9
4
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
6
Rear Delt Fly (Machine)
2
8-12 reps
RPE 9
7
Shrug (Dumbbell)
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
2
5 reps
RPE 9
2
Wide Grip Lat Pulldown
2
5 reps
RPE 9
3
Chest Fly (Machine)
2
5 reps
RPE 9
4
Single Arm Row (Dumbbell)
2
5 reps
RPE 9
5
Lateral Raise (Dumbbell)
2
5 reps
RPE 9
6
Rear Delt Fly (Machine)
1
5 reps
RPE 9
7
Shrug (Dumbbell)
1
5+ reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Dumbbell)
3
5-8 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Cable Crunch
3
8-12 reps
RPE 9
6
Side Crunch (Cable)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Dumbbell)
3
5-8 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Leg Curl
3
10-15 reps
RPE 9
5
Cable Crunch
3
8-12 reps
RPE 9
6
Side Crunch (Cable)
2
8-12 reps
RPE 9
7
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Dumbbell)
3
5-8 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Cable Crunch
4
8-12 reps
RPE 9
6
Side Crunch (Cable)
2
8-12 reps
RPE 9
7
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 9
2
Lunge (Dumbbell)
2
5 reps
RPE 9
3
Leg Extension
2
7 reps
RPE 9
4
Leg Curl
2
7 reps
RPE 9
5
Cable Crunch
2
5 reps
RPE 9
6
Side Crunch (Cable)
1
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Dumbbell)
3
5-8 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Cable Crunch
4
8-12 reps
RPE 9
6
Side Crunch (Cable)
2
8-12 reps
RPE 9
7
Cardio
1
15 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Dumbbell)
3
5-8 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Cable Crunch
4
8-12 reps
RPE 9
6
Side Crunch (Cable)
2
8-12 reps
RPE 9
7
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Dumbbell)
3
5-8 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Cable Crunch
4
8-12 reps
RPE 9
6
Side Crunch (Cable)
2
8-12 reps
RPE 9
7
Cardio
1
25 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 9
2
Lunge (Dumbbell)
2
5 reps
RPE 9
3
Leg Extension
2
7 reps
RPE 9
4
Leg Curl
2
7 reps
RPE 9
5
Cable Crunch
2
5 reps
RPE 9
6
Side Crunch (Cable)
1
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Dumbbell)
3
5-8 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Cable Crunch
4
8-12 reps
RPE 9
6
Side Crunch (Cable)
2
8-12 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Dumbbell)
3
5-8 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Cable Crunch
4
8-12 reps
RPE 9
6
Side Crunch (Cable)
2
8-12 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Lunge (Dumbbell)
3
5-8 reps
RPE 9
3
Leg Extension
4
10-15 reps
RPE 9
4
Leg Curl
4
10-15 reps
RPE 9
5
Cable Crunch
4
8-12 reps
RPE 9
6
Side Crunch (Cable)
2
8-12 reps
RPE 9
7
Cardio
1
30 mins
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
2
5 reps
RPE 9
2
Lunge (Dumbbell)
2
5 reps
RPE 9
3
Leg Extension
2
7 reps
RPE 9
4
Leg Curl
2
7 reps
RPE 9
5
Cable Crunch
2
5 reps
RPE 9
6
Side Crunch (Cable)
1
5 reps
RPE 9
7
Cardio
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Yoga
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
3-5 Reps
@9
3
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
4
Pull-Up (Weighted)
3 Sets
6-10 Reps
@9
5
Seated Military Press (Barbell)
2 Sets
5-8 Reps
@9
6
Bicep Curl (EZ Bar)
2 Sets
6-10 Reps
@9
7
Dip (Weighted)
2 Sets
6-10 Reps
@9
Day 3
1
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@9
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@9
3
Chest Fly (Machine)
3 Sets
8-12 Reps
@9
4
Single Arm Row (Dumbbell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Rear Delt Fly (Machine)
2 Sets
8-12 Reps
@9
7
Shrug (Dumbbell)
2 Sets
8-12 Reps
@9
Day 4
1
Front Squat (Barbell)
3 Sets
8-12 Reps
@9
2
Lunge (Dumbbell)
3 Sets
5-8 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Cable Crunch
3 Sets
8-12 Reps
@9
6
Side Crunch (Cable)
2 Sets
8-12 Reps
@9
Day 5
1
Yoga
1 Set
30 mins
@6
Day 2
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Trap Bar Deadlift
3 Sets
3-5 Reps
@9
3
Leg Press
3 Sets
10-15 Reps
@9
4
Hyperextension
3 Sets
6-10 Reps
@9
5
Seated Calf Raise
3 Sets
6-10 Reps
@9
6
Hanging Leg Raise
2 Sets
8-12 Reps
@9
7
Cardio
1 Set
15 mins
@9