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Little Rookie Plan

by christopher kho
7 athletes joined

Program Description

The primary goal of this workout plan is to introduce a beginner, or "little rookie," to a structured and progressive exercise routine. The plan aims to build a foundation of strength, flexibility, and endurance while focusing on proper form and injury prevention. Additionally, the plan is designed to be enjoyable and sustainable to encourage long-term adherence to a healthy and active lifestyle.

Program Overview

  • Level
    Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding, Bodyweight Fitness, Athletics
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2024 03:41
  • Last Edited
    Jun 18, 2025 10:06

Summary

The Little Rookie Plan is a comprehensive 12-week program designed for those ready to kickstart their fitness journey. Committing just four days a week, you'll engage in a variety of dumbbell exercises targeting major muscle groups, including chest, arms, and shoulders. With carefully structured sets and rep ranges, this program balances intensity and recovery, ensuring steady progress and muscle growth. Perfect for beginners, this plan will help you build strength and confidence in your lifting skills, all within the comfort of your garage gym. Get ready to unleash your potential!
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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
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
2
Seated Dumbbell Curl
1
2
8 reps
8 reps
RPE 6.5
RPE 7
3
Lateral Raise (Dumbbell)
1
2
15 reps
15 reps
RPE 6.5
RPE 7
4
Hammer Curl
1
2
12 reps
12 reps
RPE 6.5
RPE 7
5
Incline Bench Press (Dumbbell)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
6
Sit Up
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
7
Seated Shoulder Press (Dumbbell)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
2
Tricep Pushdown (Cable)
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
3
Lat Pulldown
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
4
Seated Overhead Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
5
Leg Extension
1
2
10-12 reps
10-12 reps
RPE 6.5
RPE 7
6
Seated Row (Cable)
1
2
8-12 reps
8-12 reps
RPE 6.5
RPE 7
7
Lying Leg Raise
1
2
12-15 reps
12-15 reps
RPE 6.5
RPE 7
8
Squat (Bodyweight)
1
2
12 reps
12 reps
RPE 6.5
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 3
1
Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
2
Seated Dumbbell Curl
1 Set
2 Sets
8 Reps
8 Reps
@6.5
@7
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
15 Reps
15 Reps
@6.5
@7
4
Hammer Curl
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
5
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
6
Sit Up
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
7
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
Day 4
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7
Day 2
1
Leg Curl
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
2
Tricep Pushdown (Cable)
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
3
Lat Pulldown
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
4
Seated Overhead Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
5
Leg Extension
1 Set
2 Sets
10-12 Reps
10-12 Reps
@6.5
@7
6
Seated Row (Cable)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@6.5
@7
7
Lying Leg Raise
1 Set
2 Sets
12-15 Reps
12-15 Reps
@6.5
@7
8
Squat (Bodyweight)
1 Set
2 Sets
12 Reps
12 Reps
@6.5
@7