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Rod's Plan v2

by Rodrigo C.

Program Description

Just trying out stuff

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    15 weeks
  • Time Per Workout
    120 minutes
  • Created
    Dec 16, 2025 05:15
  • Last Edited
    Dec 16, 2025 05:18
Muscle Engagement
Front
Back
MuscleSet
Abs
13.7%
Upper Back
11.3%
Triceps
11%
Front Delts
9.5%
Biceps
8.1%
Lats
7.2%
Chest
6.6%
Middle Delts
6.2%
Lower Back
6.1%
Hamstrings
5.5%
Glutes
4.9%
Rear Delts
3%
Forearms
2.9%
Quadriceps
2.2%
Calves
1.9%
Abductors
0.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 0.6
2
Calf Raise (Leg Press)
3
10-20 reps
RPE 0.6
3
Single-Leg Leg Curl
3
10-20 reps
RPE 0.6
4
Leg Extension
3
10-20 reps
RPE 0.6
5
Plank (Weighted)
2
0.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-12 reps
RPE 0.6
2
Calf Raise (Leg Press)
3
10-20 reps
RPE 0.6
3
Single-Leg Leg Curl
3
10-20 reps
RPE 0.6
4
Leg Extension
3
10-20 reps
RPE 0.6
5
Plank (Weighted)
2
0.5-2 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Plank
3
0.5-2 mins
-
4
Hip Thrust (Machine)
3
6-20 reps
-
5
Hip-Dominant Leg Press
3
8-15 reps
-
6
Romanian Deadlift (Barbell)
1
8-15 reps
-
7
Single-Leg Leg Curl
2
8-15 reps
-
8
Face Pull
2
8-25 reps
-
9
Seated Front Raise
2
8-15 reps
-
10
Cable Crunch
2
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Lat Prayer
2
10-20 reps
-
7
Single Arm Row (Cable)
3
8-15 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Lateral Raise (Dumbbell)
3
10-20 reps
-
10
Hammer Curl (Cable)
2
10-20 reps
-
11
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 0.6
2
Lat Prayer
3
10-20 reps
RPE 0.6
3
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 0.6
4
Cable Crunch
3
10-20 reps
RPE 0.6
5
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-15 reps
RPE 0.6
2
Lat Prayer
3
10-20 reps
RPE 0.6
3
Bicep Curl (EZ Bar)
3
10-20 reps
RPE 0.6
4
Cable Crunch
3
10-20 reps
RPE 0.6
5
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
3
10-15 reps
-
2
Toe Raises
3
10-15 reps
-
3
Wood Chop
3
10-15 reps
-
4
Pull-Up (Weighted)
2
6-10 reps
-
5
Pull-Up (Assisted)
3
8-15 reps
-
6
Single Arm Row (Cable)
3
8-15 reps
-
7
Lateral Raise (Dumbbell)
3
10-20 reps
-
8
Bicep Curl (Dumbbell)
3
10-20 reps
-
9
Hammer Curl (Cable)
2
10-20 reps
-
10
Plank (Weighted)
2
0.5-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-15 reps
RPE 0.6
2
Chest Fly (Machine)
3
10-20 reps
RPE 0.6
3
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 0.6
4
Hanging Knee Raise
3
10-20 reps
RPE 0.6
5
Plank (Weighted)
2
0.5-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8-15 reps
RPE 0.6
2
Chest Fly (Machine)
3
10-20 reps
RPE 0.6
3
Overhead Tricep Extension (Cable)
3
10-20 reps
RPE 0.6
4
Hanging Knee Raise
3
10-20 reps
RPE 0.6
5
Plank (Weighted)
2
0.5-2 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
-
2
Incline Bench Press (Dumbbell)
3
6-12 reps
-
3
Chest Press (Machine)
2
8-15 reps
-
4
Chest Fly (Machine)
2
10-20 reps
-
5
Seated Anterior Delt Press (AD)
2
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
8-15 reps
-
7
Skull Crusher (Dumbbell)
2
8-15 reps
-
8
Hanging Knee Raise
2
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hyperextension
3
10-15 reps
+5 lbs
2
Toe Raises
3
10-15 reps
-
3
Leg Extension
2
10-20 reps
-
4
Heel-Elevated Goblet Squat
2
6-20 reps
-
5
Rear Delt Fly (Cable)
1
10-20 reps
-
6
Standing Calf Raise
3
10-20 reps
-
7
Cable Crunch
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Plank (Weighted)
3
0.5-2 mins
-
2
Chest Supported Row (Machine)
2
8-15 reps
-
3
Incline Chest Press (Machine)
2
8-15 reps
-
4
Lat Pulldown
2
8-15 reps
-
5
Dip (Weighted)
2
8-15 reps
-
6
Lateral Raise (Cable)
2
10-20 reps
-
7
Overhead Tricep Extension (Cable)
3
10-20 reps
-
8
Bicep Curl (Cable)
3
10-20 reps
-
9
Face Pull
2
8-25 reps
-
Week 1
1 / 15 Weeks
Day 1
1
Hyperextension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
+5 lbs
+5 lbs
+5 lbs
2
Toe Raises
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Plank
1 Set
1 Set
1 Set
0.5-2 mins
0.5-2 mins
0.5-2 mins
-
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
1 Set
6-20 Reps
6-20 Reps
6-20 Reps
-
-
-
5
Hip-Dominant Leg Press
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
6
Romanian Deadlift (Barbell)
1 Set
8-15 Reps
-
7
Single-Leg Leg Curl
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
8
Face Pull
1 Set
1 Set
8-25 Reps
8-25 Reps
-
-
9
Seated Front Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
10
Cable Crunch
1 Set
1 Set
8-20 Reps
8-20 Reps
-
-
Day 2
1
Abs Crunch (Machine)
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Toe Raises
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Wood Chop
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
4
Pull-Up (Weighted)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
5
Pull-Up (Assisted)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
6
Single Arm Row (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
8
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
9
Hammer Curl (Cable)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
10
Plank (Weighted)
1 Set
1 Set
0.5-2 mins
0.5-2 mins
-
-
Day 3
1
Hyperextension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Chest Press (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
4
Chest Fly (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
5
Seated Anterior Delt Press (AD)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
7
Skull Crusher (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
8
Hanging Knee Raise
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
Day 4
1
Hyperextension
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
+5 lbs
+5 lbs
+5 lbs
2
Toe Raises
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
-
-
-
3
Leg Extension
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
4
Heel-Elevated Goblet Squat
1 Set
1 Set
6-20 Reps
6-20 Reps
-
-
5
Rear Delt Fly (Cable)
1 Set
10-20 Reps
-
6
Standing Calf Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
7
Cable Crunch
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
Day 5
1
Plank (Weighted)
1 Set
1 Set
1 Set
0.5-2 mins
0.5-2 mins
0.5-2 mins
-
-
-
2
Chest Supported Row (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
3
Incline Chest Press (Machine)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
4
Lat Pulldown
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
5
Dip (Weighted)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
7
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
8
Bicep Curl (Cable)
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
9
Face Pull
1 Set
1 Set
8-25 Reps
8-25 Reps
-
-