4.0
(1 rating)
Program Description
Eloutub
Program Overview
- LevelNovice, Intermediate, Beginner, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedSep 25, 2025 11:37
- Last EditedOct 20, 2025 03:18
Summary
Unlock your potential with this comprehensive 12-week workout program designed for serious lifters. Committing just four days a week, you'll engage in a variety of supersets targeting all major muscle groups, ensuring balanced strength development and muscle growth. Each session blends bodyweight exercises with gym equipment, maximizing your time and effort. Get ready to elevate your fitness game and achieve the results you’ve been striving for!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.3%
Biceps
9.5%
Chest
8.7%
Forearms
7.6%
Lats
7.5%
Front Delts
7.4%
Triceps
7.2%
Abs
6.9%
Middle Delts
5.7%
Glutes
5.6%
Hamstrings
5.3%
Rear Delts
4.1%
Quadriceps
4%
Calves
3.7%
Lower Back
3.7%
Neck
1.2%
Cardio
0.6%
Adductors
0.6%
Abductors
0.4%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Decline Push Up
3
4-8 reps
-
1B
Wrist Curls
3
10-15 reps
-
2A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
2B
Cable Crunch
2
10-15 reps
-
3A
Lateral Raise (Cable)
3
10-15 reps
-
3B
French Press
3
8-12 reps
-
4A
Pec Deck (Machine)
2
10-15 reps
-
4B
Ab Wheel
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Elliptical
1
10 mins
-
2A
Wrist Curls
3
10-15 reps
-
2B
Decline Push-up Weighted
3
4-8 reps
RPE 9
3A
Incline Bench Press (Smith Machine)
2
8-12 reps
-
3B
Cable Crunch
2
10-15 reps
-
4A
Lateral Raise (Cable)
3
10-15 reps
-
4B
French Press
3
8-12 reps
-
5A
Pec Deck (Machine)
2
10-15 reps
-
5B
Ab Wheel
2
6-10 reps
-
5C
Neck Curl
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Romanian Deadlift (Dumbbell)
2
8-12 reps
-
2B
Face Pull
2
10-15 reps
-
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
3
8-12 reps
-
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Pullover (Dumbbell)
3
8-12 reps
-
1B
Incline Hammer Curl (Dumbbell)
3
6-12 reps
-
2A
Face Pull
2
10-15 reps
-
2B
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8-9
3A
Leg Press
3
8-12 reps
-
3B
Seated Row (Cable)
2
1
8-12 reps
8-12 reps
-
RPE 8.5
4A
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
4B
Calf Raise (Leg Press)
2
8-12 reps
-
4C
Lying Side Lateral Raise
2
10-15 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Ring Push Up Weighted
2
6-10 reps
-
1B
Scapular Push Up
2
8-12 reps
-
2A
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2B
Reverse Wrist Curl (Barbell)
3
10-15 reps
-
3A
JM Press (Smith Machine)
3
10-15 reps
-
3B
Upright Row (Barbell)
3
8-12 reps
-
4A
Chest Fly (Cable)
2
10-15 reps
-
4B
Decline Sit Up (Weighted)
2
8-12 reps
-
4C
Wood Chop
2
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
-
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Rear Delt Fly (Cable)
3
10-15 reps
RPE 9-10
2A
Reverse Lunge (Dumbbell)
2
4-8 reps
RPE 8-9
2B
Hammer Curl (Dumbbell)
2
6-10 reps
-
3A
Hyperextension
3
8-12 reps
-
3B
Calf Raise (Machine)
3
10-15 reps
-
4A
Seated Row (Machine)
2
8-12 reps
-
4B
Bayesian Curl
2
8-12 reps
-
4C
Hip Thrust (Machine)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 2
1A
Pullover (Dumbbell)3 Sets
8-12 Reps
-
1B
Incline Hammer Curl (Dumbbell)3 Sets
6-12 Reps
-
2A
Face Pull2 Sets
10-15 Reps
-
2B
Romanian Deadlift (Barbell)2 Sets
6-10 Reps
@8-9
3A
Leg Press3 Sets
8-12 Reps
-
3B
Seated Row (Cable)2 Sets
1 Set
8-12 Reps
8-12 Reps
-
@8.5
4A
Reverse Bicep Curl (EZ Bar)2 Sets
8-12 Reps
-
4B
Calf Raise (Leg Press)2 Sets
8-12 Reps
-
4C
Lying Side Lateral Raise2 Sets
10-15 Reps
@9-10
Day 3
1A
Ring Push Up Weighted2 Sets
6-10 Reps
-
1B
Scapular Push Up2 Sets
8-12 Reps
-
2A
Incline Bench Press (Smith Machine)3 Sets
8-12 Reps
-
2B
Reverse Wrist Curl (Barbell)3 Sets
10-15 Reps
-
3A
JM Press (Smith Machine)3 Sets
10-15 Reps
-
3B
Upright Row (Barbell)3 Sets
8-12 Reps
-
4A
Chest Fly (Cable)2 Sets
10-15 Reps
-
4B
Decline Sit Up (Weighted)2 Sets
8-12 Reps
-
4C
Wood Chop2 Sets
10-15 Reps
-
Day 4
1A
Pull-Up (Weighted)3 Sets
4-8 Reps
-
1B
Rear Delt Fly (Cable)3 Sets
10-15 Reps
@9-10
2A
Reverse Lunge (Dumbbell)2 Sets
4-8 Reps
@8-9
2B
Hammer Curl (Dumbbell)2 Sets
6-10 Reps
-
3A
Hyperextension3 Sets
8-12 Reps
-
3B
Calf Raise (Machine)3 Sets
10-15 Reps
-
4A
Seated Row (Machine)2 Sets
8-12 Reps
-
4B
Bayesian Curl2 Sets
8-12 Reps
-
4C
Hip Thrust (Machine)2 Sets
8-12 Reps
-
Day 1
1
Elliptical1 Set
10 mins
-
2A
Wrist Curls3 Sets
10-15 Reps
-
2B
Decline Push-up Weighted3 Sets
4-8 Reps
@9
3A
Incline Bench Press (Smith Machine)2 Sets
8-12 Reps
-
3B
Cable Crunch2 Sets
10-15 Reps
-
4A
Lateral Raise (Cable)3 Sets
10-15 Reps
-
4B
French Press3 Sets
8-12 Reps
-
5A
Pec Deck (Machine)2 Sets
10-15 Reps
-
5B
Ab Wheel2 Sets
6-10 Reps
-
5C
Neck Curl2 Sets
10-15 Reps
-