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BoostcampPNG

5-Day a Week Bulk (1)

by Benjamin Ficker

Program Description

Get bigger

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    At Home
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 14, 2025 07:43
  • Last Edited
    Oct 20, 2025 09:53
Muscle Engagement
Front
Back
MuscleSet
Chest
17.8%
Triceps
14.4%
Front Delts
10.6%
Abs
8.5%
Quadriceps
7.1%
Biceps
6.4%
Lats
5.8%
Hamstrings
5.8%
Upper Back
5.5%
Middle Delts
5.1%
Glutes
4.5%
Rear Delts
4%
Calves
2.8%
Forearms
0.8%
Adductors
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6 reps
RPE 8.5
2
Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Dip (Bodyweight)
3
8 reps
RPE 8
4
Chest Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Bench Press (Close Grip)
3
6 reps
RPE 7.5
6
Overhead Tricep Extension (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
1
6 reps
RPE 8.5
2
Single Arm Landmine Row
1
16 reps
RPE 8
3
Pullover (Dumbbell)
1
10 reps
RPE 9
4
Landmine Reverse Fly
1
20 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
1
10 reps
RPE 8
6
Preacher Curl (Dumbbell)
1
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Landmine Squat
4
8 reps
RPE 8
2
Seated Hamstring Curl
3
10 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Reverse Lunge (Dumbbell)
3
8 reps
RPE 8
5
Landmine Twist
3
10 reps
RPE 8.5
6
Hanging Leg Raise
3
10 reps
RPE 8.5
7
Decline Crunch
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
2
Landmine Press
3
16 reps
RPE 8
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 8.5
4
Single Arm Landmine Row
3
20 reps
RPE 8
5A
Preacher Curl (Barbell)
3
8 reps
RPE 9
5B
Dip (Bodyweight)
3
8 reps
RPE 9
6
Hammer Curl (Dumbbell)
2
10 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
RPE 9
2
Pull-Up (Bodyweight)
3
8 reps
RPE 9
3
Landmine Press
3
16 reps
RPE 8.5
4
Rear Delt Fly (Dumbbell)
3
10 reps
RPE 8.5
5
Landmine Oblique Twist
3
20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6 Reps
@8.5
2
Bench Press (Dumbbell)
3 Sets
8 Reps
@8
3
Dip (Bodyweight)
3 Sets
8 Reps
@8
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Bench Press (Close Grip)
3 Sets
6 Reps
@7.5
6
Overhead Tricep Extension (Dumbbell)
3 Sets
8 Reps
@8
Day 2
1
Chin-Up (Bodyweight)
1 Set
6 Reps
@8.5
2
Single Arm Landmine Row
1 Set
16 Reps
@8
3
Pullover (Dumbbell)
1 Set
10 Reps
@9
4
Landmine Reverse Fly
1 Set
20 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
1 Set
10 Reps
@8
6
Preacher Curl (Dumbbell)
1 Set
8 Reps
@8
Day 3
1
Landmine Squat
4 Sets
8 Reps
@8
2
Seated Hamstring Curl
3 Sets
10 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Reverse Lunge (Dumbbell)
3 Sets
8 Reps
@8
5
Landmine Twist
3 Sets
10 Reps
@8.5
6
Hanging Leg Raise
3 Sets
10 Reps
@8.5
7
Decline Crunch
3 Sets
8 Reps
@8
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@9
2
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
3
Landmine Press
3 Sets
16 Reps
@8.5
4
Rear Delt Fly (Dumbbell)
3 Sets
10 Reps
@8.5
5
Landmine Oblique Twist
3 Sets
20 Reps
@8
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6 Reps
@9
2
Landmine Press
3 Sets
16 Reps
@8
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8.5
4
Single Arm Landmine Row
3 Sets
20 Reps
@8
5A
Preacher Curl (Barbell)
3 Sets
8 Reps
@9
5B
Dip (Bodyweight)
3 Sets
8 Reps
@9
6
Hammer Curl (Dumbbell)
2 Sets
10 Reps
@9