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BoostcampPNG

Strength function for Sami

by Sami K.

Program Description

To progressively overload 

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 03, 2025 04:38
  • Last Edited
    Sep 04, 2025 03:04
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.2%
Upper Back
10.5%
Biceps
8.9%
Front Delts
8.6%
Hamstrings
7.3%
Quadriceps
6.9%
Glutes
6.9%
Lats
6.5%
Chest
6.5%
Abs
5.4%
Middle Delts
5%
Cardio
3.4%
Other
3.4%
Rear Delts
3.2%
Calves
2.3%
Forearms
1.7%
Lower Back
1.4%
Adductors
0.9%
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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
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
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 6
RPE 7
RPE 8.5
RPE 10
2
Lateral Raise (Dumbbell)
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
3
Pec Fly (Dumbbell)
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
4
Front Raise
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 10
5A
Tricep Rope Push Down (Cable)
1
1
2
12 reps
10 reps
8 reps
RPE 7
RPE 9
RPE 10
5B
Single Arm Tricep Extension (Cable)
2
8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
RPE 7.5
2
Squat (Bodyweight)
1
3
15 reps
20 reps
-
-
3
Side Plank
1
2
10 reps
12 reps
-
-
4
Glute Bridge (Bodyweight)
2
1
1
12 reps
15 reps
20 reps
-
-
-
5
Box Jump
4
8 reps
-
6
Glute-Ham Raise
1
2
1
8 reps
8 reps
8 reps
RPE 6
RPE 6.5
RPE 7
7
Standing Calf Raise
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 6
RPE 6.5
RPE 7
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Row
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
RPE 10
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
1
12 reps
10 reps
8 reps
8 reps
RPE 7
RPE 8.5
RPE 9.5
RPE 10
4
Shrug (Dumbbell)
1
1
1
1
10 reps
10 reps
10 reps
8 reps
RPE 8
RPE 9
RPE 10
RPE 10
5A
Hammer Curl
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8.5
RPE 10
5B
Bicep Curl (Barbell)
1
2
10 reps
8 reps
-
-
5C
Bicep Curl (Barbell)
1
1
1
10 reps
10 reps
8 reps
RPE 8
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Around The World
4
-
1B
Kettlebell Press
4
-
1C
Push Up
1
100 reps
-
2A
Rear Delt Fly (Dumbbell)
2
2
12 reps
10 reps
-
-
2B
Overhead Extension (Dumbbell)
1
2
1
12 reps
10 reps
8 reps
-
-
-
3A
Dip (Bodyweight)
1
1
2
10 reps
8 reps
6 reps
-
-
-
3B
Sit Up
2
2
10 reps
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
5 mins
-
2
Stretching
1
30 mins
-
3
Leg Extension
1
1
1
1
12 reps
12 reps
10 reps
10 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
4
Lying Leg Curl
1
1
2
12 reps
10 reps
10 reps
RPE 6
RPE 7
RPE 7.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
SkiErg
2
2
1 mins
1 mins
RPE 9.5
RPE 10
2
1km Row
1
3 mins
RPE 9.5
3
Wide Grip Pull-Up
1
50 reps
RPE 10
4A
Bicep Curl (Barbell)
3
10 reps
-
4B
Bicep Curl (Barbell)
3
10 reps
-
4C
Hammer Curl
3
10 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Cycling
1 Set
5 mins
@7.5
2
Squat (Bodyweight)
1 Set
3 Sets
15 Reps
20 Reps
-
-
3
Side Plank
1 Set
2 Sets
10 Reps
12 Reps
-
-
4
Glute Bridge (Bodyweight)
2 Sets
1 Set
1 Set
12 Reps
15 Reps
20 Reps
-
-
-
5
Box Jump
4 Sets
8 Reps
-
6
Glute-Ham Raise
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@6
@6.5
@7
7
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@6
@6.5
@7
@8
Day 5
1
Cycling
1 Set
5 mins
-
2
Stretching
1 Set
30 mins
-
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@6.5
@7
@7.5
@8
4
Lying Leg Curl
1 Set
1 Set
2 Sets
12 Reps
10 Reps
10 Reps
@6
@7
@7.5
Day 6
1
SkiErg
2 Sets
2 Sets
1 mins
1 mins
@9.5
@10
2
1km Row
1 Set
3 mins
@9.5
3
Wide Grip Pull-Up
1 Set
50 Reps
@10
4A
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4B
Bicep Curl (Barbell)
3 Sets
10 Reps
-
4C
Hammer Curl
3 Sets
10 Reps
-
Day 4
1A
Around The World
4 Sets
-
1B
Kettlebell Press
4 Sets
-
1C
Push Up
1 Set
100 Reps
-
2A
Rear Delt Fly (Dumbbell)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
2B
Overhead Extension (Dumbbell)
1 Set
2 Sets
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3A
Dip (Bodyweight)
1 Set
1 Set
2 Sets
10 Reps
8 Reps
6 Reps
-
-
-
3B
Sit Up
2 Sets
2 Sets
10 Reps
12 Reps
-
-
Day 3
1
High Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@7
@8
@9
@10
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@7.5
@8.5
@9.5
@10
3
Seated Row (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
8 Reps
@7
@8.5
@9.5
@10
4
Shrug (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
8 Reps
@8
@9
@10
@10
5A
Hammer Curl
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8.5
@10
5B
Bicep Curl (Barbell)
1 Set
2 Sets
10 Reps
8 Reps
-
-
5C
Bicep Curl (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
@8
@9.5
@10
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@6
@7
@8.5
@10
2
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@7
@8
@9
@10
3
Pec Fly (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
8 Reps
8 Reps
@7
@8
@9
@10
4
Front Raise
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
10 Reps
10 Reps
@7
@8
@9
@10
5A
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
12 Reps
10 Reps
8 Reps
@7
@9
@10
5B
Single Arm Tricep Extension (Cable)
2 Sets
8 Reps
@10