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BoostcampPNG

DY

by Adam B.

Program Description

Gains

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 26, 2026 03:26
  • Last Edited
    Jan 26, 2026 04:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
9.4%
Upper Back
9.4%
Hamstrings
8.7%
Chest
8%
Abs
7.6%
Glutes
7.6%
Biceps
7.3%
Quadriceps
7.3%
Lats
5.8%
Middle Delts
4.4%
Rear Delts
4.4%
Lower Back
2.9%
Forearms
2.3%
Calves
2.2%
Adductors
1.1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 10
-
7
Preacher Curl (Machine)
1
8 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 10
-
7
Preacher Curl (Machine)
1
8 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 10
-
7
Preacher Curl (Machine)
1
8 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 10
-
7
Preacher Curl (Machine)
1
8 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 10
-
7
Preacher Curl (Machine)
1
8 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 8
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 8
-
7
Preacher Curl (Machine)
1
8 reps
RPE 8
8
Roman Chair Sit Up
1
20 reps
RPE 8
9
Cable Crunch
1
20 reps
RPE 8
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 10
-
7
Preacher Curl (Machine)
1
8 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 10
-
7
Preacher Curl (Machine)
1
8 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 10
-
7
Preacher Curl (Machine)
1
8 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 10
-
7
Preacher Curl (Machine)
1
8 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 10
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 10
-
7
Preacher Curl (Machine)
1
8 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
6 reps
RPE 6
RPE 6
RPE 7
RPE 8
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 6
RPE 7
RPE 8
3
Chest Fly (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
4
Cable Crossover
1
1
8 reps
10 reps
RPE 6
RPE 8
5
Incline Curl (Dumbbell)
1
1
10 reps
8 reps
RPE 6
RPE 8
6
Bicep Curl (Barbell)
1
1
1
10 reps
8 reps
RPE 6
RPE 8
-
7
Preacher Curl (Machine)
1
8 reps
RPE 8
8
Roman Chair Sit Up
1
20 reps
RPE 8
9
Cable Crunch
1
20 reps
RPE 8
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 10
6
Single-Leg Leg Curl
1
8 reps
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 10
6
Single-Leg Leg Curl
1
8 reps
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 10
6
Single-Leg Leg Curl
1
8 reps
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 10
6
Single-Leg Leg Curl
1
8 reps
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 10
6
Single-Leg Leg Curl
1
8 reps
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 8
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 8
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 8
6
Single-Leg Leg Curl
1
8 reps
RPE 8
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 8
8
Seated Calf Raise
1
12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 10
6
Single-Leg Leg Curl
1
8 reps
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 10
6
Single-Leg Leg Curl
1
8 reps
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 10
6
Single-Leg Leg Curl
1
8 reps
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 10
6
Single-Leg Leg Curl
1
8 reps
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 10
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 10
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 10
6
Single-Leg Leg Curl
1
8 reps
RPE 10
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 10
8
Seated Calf Raise
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension (Dumbbell)
1
1
1
15 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
2
Squat (Barbell)
1
1
1
12 reps
12 reps
10 reps
RPE 6
RPE 7
RPE 8
3
Bulgarian Split Squat (Dumbbell)
1
1
12 reps
8 reps
RPE 6
RPE 8
4
Nordic Curl
1
1
8 reps
10 reps
RPE 6
RPE 8
5
Stiff Leg Deadlift
1
1
6 reps
10 reps
RPE 6
RPE 8
6
Single-Leg Leg Curl
1
8 reps
RPE 8
7
Standing Calf Raise
1
1
12 reps
12 reps
RPE 6
RPE 8
8
Seated Calf Raise
1
12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 8
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 8
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 8
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 8
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 8
8
Roman Chair Sit Up
1
20 reps
RPE 8
9
Cable Crunch
1
20 reps
RPE 8
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 10
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 10
8
Roman Chair Sit Up
1
20 reps
RPE 10
9
Cable Crunch
1
20 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 7
RPE 8
2
Lateral Raise (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 8
3
Rear Delt Fly (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 8
4
Face Pull
1
1
10 reps
6 reps
RPE 6
RPE 8
5
Tricep Pushdown (Cable)
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 8
6
Overhead Tricep Extension (Dumbbell)
1
1
10 reps
6 reps
RPE 6
RPE 8
7
Single Arm Tricep Extension (Cable)
1
6 reps
RPE 8
8
Roman Chair Sit Up
1
20 reps
RPE 8
9
Cable Crunch
1
20 reps
RPE 8
10
Reverse Abs Crunch (Bodyweight)
1
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 10
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
8 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
7
Back Extension (Weighted)
1
6 reps
RPE 10
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 10
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
8 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
7
Back Extension (Weighted)
1
6 reps
RPE 10
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 10
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
8 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
7
Back Extension (Weighted)
1
6 reps
RPE 10
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 10
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
8 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
7
Back Extension (Weighted)
1
6 reps
RPE 10
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 10
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
8 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
7
Back Extension (Weighted)
1
6 reps
RPE 10
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 8
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 8
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 8
5
Reverse Pec Deck
1
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 8
7
Back Extension (Weighted)
1
6 reps
RPE 8
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 10
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
8 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
7
Back Extension (Weighted)
1
6 reps
RPE 10
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 10
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
8 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
7
Back Extension (Weighted)
1
6 reps
RPE 10
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 10
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
8 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
7
Back Extension (Weighted)
1
6 reps
RPE 10
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 10
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
8 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
7
Back Extension (Weighted)
1
6 reps
RPE 10
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 10
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 10
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 10
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 10
5
Reverse Pec Deck
1
8 reps
RPE 10
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 10
7
Back Extension (Weighted)
1
6 reps
RPE 10
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
6 reps
RPE 6
RPE 7
RPE 8
2
Bent Over Row (Barbell)
1
1
10 reps
6 reps
RPE 6
RPE 8
3
Bent Over Row (Dumbbell)
1
10 reps
RPE 8
4
Seated Row (Cable)
1
1
10 reps
6 reps
RPE 6
RPE 8
5
Reverse Pec Deck
1
8 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
1
8 reps
RPE 8
7
Back Extension (Weighted)
1
6 reps
RPE 8
8
Trap Bar Deadlift
1
1
8 reps
8 reps
RPE 7
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
@6
@6
@7
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@6
@7
@10
3
Chest Fly (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@6
@10
4
Cable Crossover
1 Set
1 Set
8 Reps
10 Reps
@6
@10
5
Incline Curl (Dumbbell)
1 Set
1 Set
10 Reps
8 Reps
@6
@10
6
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
@6
@10
-
7
Preacher Curl (Machine)
1 Set
8 Reps
@10
8
Roman Chair Sit Up
1 Set
20 Reps
@10
9
Cable Crunch
1 Set
20 Reps
@10
10
Reverse Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 3
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@7
@10
2
Lateral Raise (Cable)
1 Set
1 Set
10 Reps
6 Reps
@6
@10
3
Rear Delt Fly (Dumbbell)
1 Set
1 Set
10 Reps
6 Reps
@6
@10
4
Face Pull
1 Set
1 Set
10 Reps
6 Reps
@6
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@6
@7
@10
6
Overhead Tricep Extension (Dumbbell)
1 Set
1 Set
10 Reps
6 Reps
@6
@10
7
Single Arm Tricep Extension (Cable)
1 Set
6 Reps
@10
8
Roman Chair Sit Up
1 Set
20 Reps
@10
9
Cable Crunch
1 Set
20 Reps
@10
10
Reverse Abs Crunch (Bodyweight)
1 Set
10 Reps
@10
Day 2
1
Leg Extension (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
12 Reps
10 Reps
@6
@7
@10
2
Squat (Barbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
@6
@7
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
8 Reps
@6
@10
4
Nordic Curl
1 Set
1 Set
8 Reps
10 Reps
@6
@10
5
Stiff Leg Deadlift
1 Set
1 Set
6 Reps
10 Reps
@6
@10
6
Single-Leg Leg Curl
1 Set
8 Reps
@10
7
Standing Calf Raise
1 Set
1 Set
12 Reps
12 Reps
@6
@10
8
Seated Calf Raise
1 Set
12 Reps
@10
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
6 Reps
@6
@7
@10
2
Bent Over Row (Barbell)
1 Set
1 Set
10 Reps
6 Reps
@6
@10
3
Bent Over Row (Dumbbell)
1 Set
10 Reps
@10
4
Seated Row (Cable)
1 Set
1 Set
10 Reps
6 Reps
@6
@10
5
Reverse Pec Deck
1 Set
8 Reps
@10
6
Rear Delt Fly (Dumbbell)
1 Set
8 Reps
@10
7
Back Extension (Weighted)
1 Set
6 Reps
@10
8
Trap Bar Deadlift
1 Set
1 Set
8 Reps
8 Reps
@7
@10