logo
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
    Sep 16, 2024 12:05
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
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