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Weston's Best

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Program Description

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 27, 2025 04:33
  • Last Edited
    Aug 31, 2025 07:10

Summary

Embark on an 18-week journey with Weston’s Best, a comprehensive program designed for serious lifters looking to maximize their gains. With six training days each week, you'll tackle a mix of strength and cardio workouts, including targeted sessions for your chest, back, and legs, complemented by VO2 max intervals to boost your endurance. This program is perfect for those ready to push their limits and achieve a well-rounded physique. Equip yourself with a full gym and get ready to elevate your fitness game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Lats
9%
Front Delts
9%
Abs
8.5%
Other
7.1%
Chest
7.1%
Quadriceps
7.1%
Middle Delts
7%
Biceps
6.2%
Hamstrings
6.2%
Rear Delts
5.4%
Triceps
5.2%
Glutes
3.3%
Cardio
3.2%
Lower Back
2.8%
Adductors
0.9%
Forearms
0.5%
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
5
T-Bar Row
3
6-10 reps
RPE 8
6
Pec Deck (Machine)
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
7A
Y Raise
3
8-10 reps
RPE 8
7B
Lateral Raise (Machine)
3
6-8 reps
RPE 8
8
VO2 Max Intervals
4
3 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Lying Leg Curl
1
1
1
12-15 reps
9-12 reps
6-9 reps
RPE 8
RPE 8
RPE 8
4
Hack Squat
3
4-6 reps
RPE 6
5
B-Stance Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 6
6A
Leg Extension
3
8-12 reps
RPE 8
6B
Sissy Squat
3
8-12 reps
RPE 6
7A
Face Away Cable Curl
3
8-12 reps
RPE 8
7B
Single Arm Tricep Extension (Cable)
3
8-12 reps
RPE 8
8
Plank
2
2 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
1km Row
1
-
3
Single Arm Row (Cable)
3
6-10 reps
RPE 8
4
Seated Anterior Delt Press (AD)
3
6-10 reps
RPE 8
5
Wide Grip Lat Pulldown
2
1
12-15 reps
8-12 reps
RPE 8
RPE 8
6
Fly Press (Dumbbell)
3
8-12 reps
RPE 7
7
Lateral Raise (Dumbbell)
2
2
12-15 reps
4-10 reps
RPE 8
RPE 8
8
Face Pull
3
10-15 reps
-
9
Hanging Oblique Knee Raise
4
10-15 reps
-
10
Abs Crunch (Machine)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
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Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Run
1
-
Week 1
1 / 18 Weeks
Day 1
1
Stretching
1 Set
-
2
1km Row
1 Set
-
3
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
5
T-Bar Row
3 Sets
6-10 Reps
@8
6
Pec Deck (Machine)
2 Sets
1 Set
12-15 Reps
8-12 Reps
@8
@8
7A
Y Raise
3 Sets
8-10 Reps
@8
7B
Lateral Raise (Machine)
3 Sets
6-8 Reps
@8
8
VO2 Max Intervals
4 Sets
3 mins
-
Day 2
1
Run
1 Set
-
Day 3
1
Stretching
1 Set
-
2
1km Row
1 Set
-
3
Lying Leg Curl
1 Set
1 Set
1 Set
12-15 Reps
9-12 Reps
6-9 Reps
@8
@8
@8
4
Hack Squat
3 Sets
4-6 Reps
@6
5
B-Stance Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@6
6A
Leg Extension
3 Sets
8-12 Reps
@8
6B
Sissy Squat
3 Sets
8-12 Reps
@6
7A
Face Away Cable Curl
3 Sets
8-12 Reps
@8
7B
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
@8
8
Plank
2 Sets
2 mins
-
Day 4
1
Run
1 Set
-
Day 5
1
Stretching
1 Set
-
2
1km Row
1 Set
-
3
Single Arm Row (Cable)
3 Sets
6-10 Reps
@8
4
Seated Anterior Delt Press (AD)
3 Sets
6-10 Reps
@8
5
Wide Grip Lat Pulldown
2 Sets
1 Set
12-15 Reps
8-12 Reps
@8
@8
6
Fly Press (Dumbbell)
3 Sets
8-12 Reps
@7
7
Lateral Raise (Dumbbell)
2 Sets
2 Sets
12-15 Reps
4-10 Reps
@8
@8
8
Face Pull
3 Sets
10-15 Reps
-
9
Hanging Oblique Knee Raise
4 Sets
10-15 Reps
-
10
Abs Crunch (Machine)
3 Sets
10-15 Reps
-
Day 6
1
Run
1 Set
-