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Richard’s summer program 2025

by Richard G.

Program Description

Summer program 2025 to stay on track fbeod 3x a week

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Jul 05, 2025 02:33
  • Last Edited
    Jul 10, 2025 01:21

Summary

Get ready to transform your physique with Richard’s Summer Program 2025! This 8-week plan is designed for those looking to build strength and muscle with three focused workouts each week. You'll engage in a variety of exercises, including dumbbell presses, bodyweight movements, and cable exercises, all aimed at sculpting your upper body and enhancing overall power. With a full gym at your disposal, expect to push your limits and achieve impressive results by summer!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
7
Rear Delt Row
1
6-8 reps
RPE 9.5
8
Reverse Bicep Curl (EZ Bar)
1
6-8 reps
RPE 9.5
9
Hammer Curl
1
6-8 reps
RPE 9.5
10
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
11
Back Extension
1
6-8 reps
RPE 9.5
12
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
13
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
14
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
15
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
16
Leg Extension
1
6-8 reps
RPE 9.5
17
Leg Curl
1
6-8 reps
RPE 9.5
18
Standing Calf Raise
1
6-8 reps
RPE 9.5
19
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
6-8 reps
RPE 9.5
2
Seated Shoulder Press (Dumbbell)
1
6-8 reps
RPE 9.5
3
Bench Press (Close Grip)
1
6-8 reps
RPE 9.5
4
Pull-Up (Bodyweight)
1
6-8 reps
RPE 9.5
5
Dip (Bodyweight)
1
6-8 reps
RPE 9.5
6
Hammer Curl
1
6-8 reps
RPE 9.5
7
Chest Supported Row (Dumbbell)
1
6-8 reps
RPE 9.5
8
Rear Delt Row
1
6-8 reps
RPE 9.5
9
Bicep Curl (Dumbbell)
1
6-8 reps
RPE 9.5
10
Back Extension
1
6-8 reps
RPE 9.5
11
V-Handle Tricep Pushdown (Cable)
1
6-8 reps
RPE 9.5
12
Lateral Raise (Cable)
1
6-8 reps
RPE 9.5
13
Squat (Smith Machine)
2
6-8 reps
RPE 9.5
14
Leg Press (45 Degrees)
2
6-8 reps
RPE 9.5
15
Leg Extension
1
6-8 reps
RPE 9.5
16
Leg Curl
1
6-8 reps
RPE 9.5
17
Standing Calf Raise
1
6-8 reps
RPE 9.5
18
Decline Sit Up (Weighted)
1
6-8 reps
RPE 9.5
Week 1
1 / 8 Weeks
Day 2
1
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
6-8 Reps
@9.5
3
Bench Press (Close Grip)
1 Set
6-8 Reps
@9.5
4
Pull-Up (Bodyweight)
1 Set
6-8 Reps
@9.5
5
Dip (Bodyweight)
1 Set
6-8 Reps
@9.5
6
Hammer Curl
1 Set
6-8 Reps
@9.5
7
Chest Supported Row (Dumbbell)
1 Set
6-8 Reps
@9.5
8
Rear Delt Row
1 Set
6-8 Reps
@9.5
9
Bicep Curl (Dumbbell)
1 Set
6-8 Reps
@9.5
10
Back Extension
1 Set
6-8 Reps
@9.5
11
V-Handle Tricep Pushdown (Cable)
1 Set
6-8 Reps
@9.5
12
Lateral Raise (Cable)
1 Set
6-8 Reps
@9.5
13
Squat (Smith Machine)
2 Sets
6-8 Reps
@9.5
14
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@9.5
15
Leg Extension
1 Set
6-8 Reps
@9.5
16
Leg Curl
1 Set
6-8 Reps
@9.5
17
Standing Calf Raise
1 Set
6-8 Reps
@9.5
18
Decline Sit Up (Weighted)
1 Set
6-8 Reps
@9.5
Day 3
1
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
6-8 Reps
@9.5
3
Bench Press (Close Grip)
1 Set
6-8 Reps
@9.5
4
Pull-Up (Bodyweight)
1 Set
6-8 Reps
@9.5
5
Dip (Bodyweight)
1 Set
6-8 Reps
@9.5
6
Hammer Curl
1 Set
6-8 Reps
@9.5
7
Chest Supported Row (Dumbbell)
1 Set
6-8 Reps
@9.5
8
Rear Delt Row
1 Set
6-8 Reps
@9.5
9
Bicep Curl (Dumbbell)
1 Set
6-8 Reps
@9.5
10
Back Extension
1 Set
6-8 Reps
@9.5
11
V-Handle Tricep Pushdown (Cable)
1 Set
6-8 Reps
@9.5
12
Lateral Raise (Cable)
1 Set
6-8 Reps
@9.5
13
Squat (Smith Machine)
2 Sets
6-8 Reps
@9.5
14
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@9.5
15
Leg Extension
1 Set
6-8 Reps
@9.5
16
Leg Curl
1 Set
6-8 Reps
@9.5
17
Standing Calf Raise
1 Set
6-8 Reps
@9.5
18
Decline Sit Up (Weighted)
1 Set
6-8 Reps
@9.5
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
6-8 Reps
@9.5
2
Seated Shoulder Press (Dumbbell)
1 Set
6-8 Reps
@9.5
3
Bench Press (Close Grip)
1 Set
6-8 Reps
@9.5
4
Pull-Up (Bodyweight)
1 Set
6-8 Reps
@9.5
5
Dip (Bodyweight)
1 Set
6-8 Reps
@9.5
6
Chest Supported Row (Dumbbell)
1 Set
6-8 Reps
@9.5
7
Rear Delt Row
1 Set
6-8 Reps
@9.5
8
Reverse Bicep Curl (EZ Bar)
1 Set
6-8 Reps
@9.5
9
Hammer Curl
1 Set
6-8 Reps
@9.5
10
Bicep Curl (Dumbbell)
1 Set
6-8 Reps
@9.5
11
Back Extension
1 Set
6-8 Reps
@9.5
12
V-Handle Tricep Pushdown (Cable)
1 Set
6-8 Reps
@9.5
13
Lateral Raise (Cable)
1 Set
6-8 Reps
@9.5
14
Squat (Smith Machine)
2 Sets
6-8 Reps
@9.5
15
Leg Press (45 Degrees)
2 Sets
6-8 Reps
@9.5
16
Leg Extension
1 Set
6-8 Reps
@9.5
17
Leg Curl
1 Set
6-8 Reps
@9.5
18
Standing Calf Raise
1 Set
6-8 Reps
@9.5
19
Decline Sit Up (Weighted)
1 Set
6-8 Reps
@9.5