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Reborn (1)

by Allan P.

Program Description

ponerse vergas

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 04, 2025 03:07
  • Last Edited
    Aug 12, 2025 12:21

Summary

Transform your physique over 12 weeks with the Reborn program, designed for those ready to commit to a rigorous 7-day training schedule. This comprehensive plan focuses on building strength and muscle through a variety of exercises, including Hack Squats, Pull-Ups, and Romanian Deadlifts, ensuring a full-body approach that targets all major muscle groups. With a mix of machine, dumbbell, and cable workouts, you’ll maximize your gains while keeping your routine fresh and engaging. Get ready to push your limits and redefine your strength!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Middle Delts
11.6%
Upper Back
10.8%
Glutes
9.2%
Rear Delts
8.4%
Front Delts
7.9%
Biceps
7%
Lower Back
6.2%
Calves
4.9%
Lats
4.8%
Chest
4.3%
Quadriceps
3.9%
Hamstrings
2.7%
Neck
2.4%
Abductors
1.8%
Abs
1.1%
Forearms
1.1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
13 reps
RPE 10
2
Back Extension
1
20 reps
RPE 10
3
Romanian Deadlift (Dumbbell)
2
12 reps
RPE 10
4
Back Extension (Weighted)
2
12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
6
Lateral Raise (Cable)
2
12 reps
RPE 10
7
Leg Extension
2
11 reps
RPE 10
8
Standing Calf Raise
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
7 reps
RPE 10
2
Preacher Curl (Dumbbell)
3
8 reps
RPE 10
3
Lateral Raise (Dumbbell)
1
50 reps
RPE 10
4
T-Bar Row
3
12 reps
RPE 10
5
Chest Press (Machine)
1
20 reps
RPE 10
6
Bicep Curl (Barbell)
2
8 reps
RPE 10
7
Rear Delt Row
4
12 reps
RPE 10
8
Neck Flexion
1
111 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
111 reps
RPE 10
2
Seated Calf Raise
4
12 reps
RPE 10
3
Leg Extension
2
10 reps
RPE 10
4
Hip Thrust (Barbell)
3
10 reps
RPE 10
5
Hip Abductor (Machine)
3
12 reps
RPE 10
6
Hip Extension
2
14 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
20 reps
RPE 9
2
Incline Bench Press (Smith Machine)
2
8-10 reps
RPE 10
3
Rear Delt Fly (Cable)
3
10-15 reps
RPE 10
4
Bench Press (Dumbbell)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
4
8 reps
RPE 10
6
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 10
7
Tricep Pushdown (Cable)
2
8 reps
RPE 10
8
Neck Curl
1
111 reps
RPE 10
9
Seated Calf Raise
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
12 reps
RPE 10
2
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
3
Rear Delt Row
3
12 reps
RPE 10
4
Shoulder Press (Machine)
2
8 reps
RPE 10
5
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 10
6
Incline Curl (Dumbbell)
2
6-8 reps
RPE 10
7
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
8
High Row
3
12 reps
RPE 10
9
Back Extension (Weighted)
3
11 reps
RPE 10
10
Bicep Curl (Barbell)
2
6-10 reps
RPE 10
11
Chest Press (Machine)
2
6-8 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Neck Curl
1
-
-
Week 1
1 / 12 Weeks
Day 1
1
Hack Squat
2 Sets
13 Reps
@10
2
Back Extension
1 Set
20 Reps
@10
3
Romanian Deadlift (Dumbbell)
2 Sets
12 Reps
@10
4
Back Extension (Weighted)
2 Sets
12 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@10
6
Lateral Raise (Cable)
2 Sets
12 Reps
@10
7
Leg Extension
2 Sets
11 Reps
@10
8
Standing Calf Raise
3 Sets
8-12 Reps
@10
Day 2
1
Pull-Up (Assisted)
3 Sets
7 Reps
@10
2
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@10
3
Lateral Raise (Dumbbell)
1 Set
50 Reps
@10
4
T-Bar Row
3 Sets
12 Reps
@10
5
Chest Press (Machine)
1 Set
20 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8 Reps
@10
7
Rear Delt Row
4 Sets
12 Reps
@10
8
Neck Flexion
1 Set
111 Reps
@10
Day 3
1
Lateral Raise (Dumbbell)
1 Set
111 Reps
@10
2
Seated Calf Raise
4 Sets
12 Reps
@10
3
Leg Extension
2 Sets
10 Reps
@10
4
Hip Thrust (Barbell)
3 Sets
10 Reps
@10
5
Hip Abductor (Machine)
3 Sets
12 Reps
@10
6
Hip Extension
2 Sets
14 Reps
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
20 Reps
@9
2
Incline Bench Press (Smith Machine)
2 Sets
8-10 Reps
@10
3
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@10
4
Bench Press (Dumbbell)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
4 Sets
8 Reps
@10
6
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
8 Reps
@10
8
Neck Curl
1 Set
111 Reps
@10
9
Seated Calf Raise
1 Set
15 Reps
@10
Day 5
1
Neck Curl
1 Set
-
Day 6
1
Lateral Raise (Cable)
3 Sets
12 Reps
@10
2
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
3
Rear Delt Row
3 Sets
12 Reps
@10
4
Shoulder Press (Machine)
2 Sets
8 Reps
@10
5
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@10
6
Incline Curl (Dumbbell)
2 Sets
6-8 Reps
@10
7
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
@10
8
High Row
3 Sets
12 Reps
@10
9
Back Extension (Weighted)
3 Sets
11 Reps
@10
10
Bicep Curl (Barbell)
2 Sets
6-10 Reps
@10
11
Chest Press (Machine)
2 Sets
6-8 Reps
@10
Day 7
1
Neck Curl
1 Set
-
-