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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
    Jun 18, 2025 12:46

Summary

Transform your physique with the Life Changer Cut program, a focused 6-week journey designed to help you shed fat while building lean muscle. Committing to just 4 days a week, you'll engage in a variety of compound and isolation exercises, targeting all major muscle groups with a mix of barbells, dumbbells, and machines. Each session is crafted to maximize intensity and efficiency, ensuring you get the most out of your gym time. Get ready to push your limits and redefine your strength!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
-