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BoostcampPNG

Life Changer Cut version

by Ahmed Ashor
2 athletes joined

Program Description

This is a combination between gym and home workouts for busy people that want to get fit.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 04, 2024 11:00
  • Last Edited
    Sep 05, 2024 09:04
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Pull-Up (Assisted)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
1
1
10 reps
10 reps
RPE 9
RPE 8
5
Chest Fly (Cable)
2
13-15 reps
RPE 9
6
Seated Row (Cable)
2
13-15 reps
RPE 9
7
One Arm Lateral Raise (Cable)
2
15 reps
RPE 9
8
Lateral Raise (Cable)
2
15 reps
RPE 9
9
Rear Delt Row
1
1
1
15 reps
12 reps
12 reps
RPE 9.5
RPE 8
RPE 9
10
Shoulder Press (Machine)
2
12 reps
RPE 9.5
11
Run
1
15-20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Pull-Up (Assisted)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
1
1
10 reps
10 reps
RPE 9
RPE 8
5
Chest Fly (Cable)
2
13-15 reps
RPE 9
6
Seated Row (Cable)
2
13-15 reps
RPE 9
7
One Arm Lateral Raise (Cable)
2
15 reps
RPE 9
8
Lateral Raise (Cable)
2
15 reps
RPE 9
9
Rear Delt Row
1
1
1
15 reps
12 reps
12 reps
RPE 9.5
RPE 8
RPE 9
10
Shoulder Press (Machine)
2
12 reps
RPE 9.5
11
Run
1
15-20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Pull-Up (Assisted)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
1
1
10 reps
10 reps
RPE 9
RPE 8
5
Chest Fly (Cable)
2
13-15 reps
RPE 9
6
Seated Row (Cable)
2
13-15 reps
RPE 9
7
One Arm Lateral Raise (Cable)
2
15 reps
RPE 9
8
Lateral Raise (Cable)
2
15 reps
RPE 9
9
Rear Delt Row
1
1
1
15 reps
12 reps
12 reps
RPE 9.5
RPE 8
RPE 9
10
Shoulder Press (Machine)
2
12 reps
RPE 9.5
11
Run
1
15-20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Pull-Up (Assisted)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
1
1
10 reps
10 reps
RPE 9
RPE 8
5
Chest Fly (Cable)
2
13-15 reps
RPE 9
6
Seated Row (Cable)
2
13-15 reps
RPE 9
7
One Arm Lateral Raise (Cable)
2
15 reps
RPE 9
8
Lateral Raise (Cable)
2
15 reps
RPE 9
9
Rear Delt Row
1
1
1
15 reps
12 reps
12 reps
RPE 9.5
RPE 8
RPE 9
10
Shoulder Press (Machine)
2
12 reps
RPE 9.5
11
Run
1
15-20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Pull-Up (Assisted)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
1
1
10 reps
10 reps
RPE 9
RPE 8
5
Chest Fly (Cable)
2
13-15 reps
RPE 9
6
Seated Row (Cable)
2
13-15 reps
RPE 9
7
One Arm Lateral Raise (Cable)
2
15 reps
RPE 9
8
Lateral Raise (Cable)
2
15 reps
RPE 9
9
Rear Delt Row
1
1
1
15 reps
12 reps
12 reps
RPE 9.5
RPE 8
RPE 9
10
Shoulder Press (Machine)
2
12 reps
RPE 9.5
11
Run
1
15-20 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Pull-Up (Assisted)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 9
RPE 8
4
Lat Pulldown (Single Arm)
1
1
10 reps
10 reps
RPE 9
RPE 8
5
Chest Fly (Cable)
2
13-15 reps
RPE 9
6
Seated Row (Cable)
2
13-15 reps
RPE 9
7
One Arm Lateral Raise (Cable)
2
15 reps
RPE 9
8
Lateral Raise (Cable)
2
15 reps
RPE 9
9
Rear Delt Row
1
1
1
15 reps
12 reps
12 reps
RPE 9.5
RPE 8
RPE 9
10
Shoulder Press (Machine)
2
12 reps
RPE 9.5
11
Run
1
15-20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Sumo Deadlift (Paused)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8 reps
10 reps
8 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Leg Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Machine)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
8
Incline Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
9
Single Arm Tricep Extension (Cable)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
10
Run
1
15-20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Sumo Deadlift (Paused)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8 reps
10 reps
8 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Leg Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Machine)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
8
Incline Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
9
Single Arm Tricep Extension (Cable)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
10
Run
1
15-20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Sumo Deadlift (Paused)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8 reps
10 reps
8 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Leg Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Machine)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
8
Incline Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
9
Single Arm Tricep Extension (Cable)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
10
Run
1
15-20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Sumo Deadlift (Paused)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8 reps
10 reps
8 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Leg Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Machine)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
8
Incline Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
9
Single Arm Tricep Extension (Cable)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
10
Run
1
15-20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Sumo Deadlift (Paused)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8 reps
10 reps
8 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Leg Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Machine)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
8
Incline Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
9
Single Arm Tricep Extension (Cable)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
10
Run
1
15-20 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Sumo Deadlift (Paused)
1
1
8 reps
10 reps
RPE 9.5
RPE 8.5
3
Leg Press (45 Degrees)
1
1
1
8 reps
10 reps
8 reps
RPE 9.5
RPE 9
RPE 8.5
4
Leg Extension
2
12 reps
RPE 9.5
5
Leg Curl
2
12 reps
RPE 9.5
6
Bicep Curl (Machine)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
7
Tricep Rope Push Down (Cable)
1
1
1
10 reps
12 reps
10 reps
RPE 9.5
RPE 8.5
RPE 8.5
8
Incline Curl (Dumbbell)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
9
Single Arm Tricep Extension (Cable)
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
10
Run
1
15-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
T-Bar Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
4
Bench Press (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
5
Single Arm Iso Row
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
6
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
7
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
9
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
10
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 8.5
11
Run
1
15-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
T-Bar Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
4
Bench Press (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
5
Single Arm Iso Row
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
6
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
7
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
9
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
10
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 8.5
11
Run
1
15-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
T-Bar Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
4
Bench Press (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
5
Single Arm Iso Row
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
6
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
7
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
9
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
10
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 8.5
11
Run
1
15-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
T-Bar Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
4
Bench Press (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
5
Single Arm Iso Row
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
6
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
7
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
9
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
10
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 8.5
11
Run
1
15-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
T-Bar Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
4
Bench Press (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
5
Single Arm Iso Row
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
6
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
7
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
9
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
10
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 8.5
11
Run
1
15-20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
12 reps
10 reps
RPE 9.5
RPE 7.5
RPE 8.5
3
T-Bar Row
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
4
Bench Press (Barbell)
1
1
10 reps
12 reps
RPE 9.5
RPE 8.5
5
Single Arm Iso Row
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
6
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 9.5
RPE 8.5
7
Lateral Raise (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
8
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
9
Rear Delt Fly (Cable)
3
15 reps
RPE 8.5
10
Seated Shoulder Press (Dumbbell)
1
1
12 reps
12 reps
RPE 9.5
RPE 8.5
11
Run
1
15-20 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
0.5 mins
RPE 9.5
3
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
4
Skull Crusher
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
6
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 9.5
7A
Neck Extension
1
1
10 reps
10 reps
RPE 9
RPE 8.5
7B
Neck Flexion
1
1
10 reps
10 reps
RPE 9
RPE 8.5
8
Forearm Curl
2
15 reps
RPE 9.5
9
Plank
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
0.5 mins
RPE 9.5
3
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
4
Skull Crusher
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
6
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 9.5
7A
Neck Extension
1
1
10 reps
10 reps
RPE 9
RPE 8.5
7B
Neck Flexion
1
1
10 reps
10 reps
RPE 9
RPE 8.5
8
Forearm Curl
2
15 reps
RPE 9.5
9
Plank
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
0.5 mins
RPE 9.5
3
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
4
Skull Crusher
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
6
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 9.5
7A
Neck Extension
1
1
10 reps
10 reps
RPE 9
RPE 8.5
7B
Neck Flexion
1
1
10 reps
10 reps
RPE 9
RPE 8.5
8
Forearm Curl
2
15 reps
RPE 9.5
9
Plank
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
0.5 mins
RPE 9.5
3
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
4
Skull Crusher
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
6
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 9.5
7A
Neck Extension
1
1
10 reps
10 reps
RPE 9
RPE 8.5
7B
Neck Flexion
1
1
10 reps
10 reps
RPE 9
RPE 8.5
8
Forearm Curl
2
15 reps
RPE 9.5
9
Plank
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
0.5 mins
RPE 9.5
3
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
4
Skull Crusher
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
6
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 9.5
7A
Neck Extension
1
1
10 reps
10 reps
RPE 9
RPE 8.5
7B
Neck Flexion
1
1
10 reps
10 reps
RPE 9
RPE 8.5
8
Forearm Curl
2
15 reps
RPE 9.5
9
Plank
1
3 mins
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
2
15 reps
12 reps
RPE 9.5
RPE 8.5
2
Lunge (Dumbbell)
2
0.5 mins
RPE 9.5
3
Hammer Curl
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
4
Skull Crusher
1
2
8 reps
10 reps
RPE 9.5
RPE 8.5
5
Bicep Curl (Dumbbell)
2
8 reps
RPE 9.5
6
Seated Overhead Press (Dumbbell)
2
8 reps
RPE 9.5
7A
Neck Extension
1
1
10 reps
10 reps
RPE 9
RPE 8.5
7B
Neck Flexion
1
1
10 reps
10 reps
RPE 9
RPE 8.5
8
Forearm Curl
2
15 reps
RPE 9.5
9
Plank
1
3 mins
Week 1
1 / 6 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9.5
@7.5
@8.5
2
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9.5
@7.5
@8.5
3
Bench Press (Dumbbell)
1 Set
1 Set
10 Reps
10 Reps
@9
@8
4
Lat Pulldown (Single Arm)
1 Set
1 Set
10 Reps
10 Reps
@9
@8
5
Chest Fly (Cable)
2 Sets
13-15 Reps
@9
6
Seated Row (Cable)
2 Sets
13-15 Reps
@9
7
One Arm Lateral Raise (Cable)
2 Sets
15 Reps
@9
8
Lateral Raise (Cable)
2 Sets
15 Reps
@9
9
Rear Delt Row
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
@9.5
@8
@9
10
Shoulder Press (Machine)
2 Sets
12 Reps
@9.5
11
Run
1 Set
15-20 mins
@8
Day 3
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9.5
@7.5
@8.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9.5
@7.5
@8.5
3
T-Bar Row
1 Set
1 Set
10 Reps
12 Reps
@9.5
@8.5
4
Bench Press (Barbell)
1 Set
1 Set
10 Reps
12 Reps
@9.5
@8.5
5
Single Arm Iso Row
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@8.5
6
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9.5
@8.5
7
Lateral Raise (Machine)
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
8
Lateral Raise (Dumbbell)
1 Set
1 Set
15 Reps
12 Reps
@9.5
@9.5
9
Rear Delt Fly (Cable)
3 Sets
15 Reps
@8.5
10
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@9.5
@8.5
11
Run
1 Set
15-20 mins
@8
Day 2
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
8 Reps
12 Reps
10 Reps
@9.5
@7.5
@8.5
2
Sumo Deadlift (Paused)
1 Set
1 Set
8 Reps
10 Reps
@9.5
@8.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
@9.5
@9
@8.5
4
Leg Extension
2 Sets
12 Reps
@9.5
5
Leg Curl
2 Sets
12 Reps
@9.5
6
Bicep Curl (Machine)
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@9.5
@8.5
@8.5
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
10 Reps
12 Reps
10 Reps
@9.5
@8.5
@8.5
8
Incline Curl (Dumbbell)
1 Set
2 Sets
8 Reps
10 Reps
@9.5
@8.5
9
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
8 Reps
10 Reps
@9.5
@8.5
10
Run
1 Set
15-20 mins
@8
Day 4
1
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
15 Reps
12 Reps
@9.5
@8.5
2
Lunge (Dumbbell)
2 Sets
0.5 mins
@9.5
3
Hammer Curl
1 Set
2 Sets
8 Reps
10 Reps
@9.5
@8.5
4
Skull Crusher
1 Set
2 Sets
8 Reps
10 Reps
@9.5
@8.5
5
Bicep Curl (Dumbbell)
2 Sets
8 Reps
@9.5
6
Seated Overhead Press (Dumbbell)
2 Sets
8 Reps
@9.5
7A
Neck Extension
1 Set
1 Set
10 Reps
10 Reps
@9
@8.5
7B
Neck Flexion
1 Set
1 Set
10 Reps
10 Reps
@9
@8.5
8
Forearm Curl
2 Sets
15 Reps
@9.5
9
Plank
1 Set
3 mins