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BoostcampPNG

Raw dog

by Joshua F.

Program Description

Me

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2025 02:50
  • Last Edited
    Nov 11, 2025 03:23
Muscle Engagement
Front
Back
MuscleSet
Biceps
18%
Triceps
15.2%
Upper Back
9.8%
Quadriceps
9.3%
Chest
8.7%
Lats
8.3%
Hamstrings
6.2%
Front Delts
5.2%
Glutes
5.1%
Middle Delts
3.9%
Forearms
3.4%
Calves
1.9%
Adductors
1.5%
Abs
1.2%
Cardio
1%
Lower Back
1%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 6
2
Squat (Barbell)
4
1 reps
RPE 6
3
Deadlift (Barbell)
4
1 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 6
2
Squat (Barbell)
4
1 reps
RPE 6
3
Deadlift (Barbell)
4
1 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
10 reps
8 reps
1 reps
RPE 6
RPE 6
RPE 6
2
Incline Cable Fly
2
20 reps
RPE 6
3
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 6
4
Bench Press (Dumbbell)
3
12 reps
RPE 6
5
Pullover (Dumbbell)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Dip (Bodyweight)
2
10 reps
RPE 6
8
Skull Crusher (Barbell)
3
15 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1 reps
RPE 6
2
Squat (Barbell)
4
1 reps
RPE 6
3
Deadlift (Barbell)
4
1 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
15 reps
RPE 6
2
Dumbbell Row
3
15 reps
RPE 6
3
Seated Row (Cable)
3
15 reps
RPE 6
4
Upright Row (Barbell)
2
15 reps
RPE 6
5
Shrug (Dumbbell)
3
15 reps
RPE 6
6
Chest Supported Row (Machine)
3
15 reps
RPE 6
7
Hammer Curl
3
15 reps
RPE 6
8
Preacher Curl (Barbell)
3
15 reps
RPE 6
9
Incline Curl (Dumbbell)
3
15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
15 reps
1 reps
RPE 6
RPE 6
2
Leg Extension
3
15 reps
RPE 6
3
Deadlift (Barbell)
1
2
15 reps
1 reps
RPE 6
RPE 6
4
Leg Curl
3
15 reps
RPE 6
5
Leg Press
3
15 reps
RPE 6
6
Seated Calf Raise
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
15 reps
RPE 6
2
Bicep Curl (EZ Bar)
3
15 reps
RPE 6
3
Incline Curl (Dumbbell)
3
15 reps
RPE 6
4
Preacher Curl (EZ Bar)
3
15 reps
RPE 6
5
Bicep Curl (Cable)
3
15 reps
RPE 6
6
Tricep Pushdown (Cable)
3
15 reps
RPE 6
7
Tricep Pushdown (Cable)
3
15 reps
RPE 6
8
Overhead Tricep Extension (Cable)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
100 mins
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
10 Reps
8 Reps
1 Reps
@6
@6
@6
2
Incline Cable Fly
2 Sets
20 Reps
@6
3
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@6
4
Bench Press (Dumbbell)
3 Sets
12 Reps
@6
5
Pullover (Dumbbell)
3 Sets
15 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
7
Dip (Bodyweight)
2 Sets
10 Reps
@6
8
Skull Crusher (Barbell)
3 Sets
15 Reps
@6
Day 2
1
Lat Pulldown
3 Sets
15 Reps
@6
2
Dumbbell Row
3 Sets
15 Reps
@6
3
Seated Row (Cable)
3 Sets
15 Reps
@6
4
Upright Row (Barbell)
2 Sets
15 Reps
@6
5
Shrug (Dumbbell)
3 Sets
15 Reps
@6
6
Chest Supported Row (Machine)
3 Sets
15 Reps
@6
7
Hammer Curl
3 Sets
15 Reps
@6
8
Preacher Curl (Barbell)
3 Sets
15 Reps
@6
9
Incline Curl (Dumbbell)
3 Sets
15 Reps
@6
Day 3
1
Squat (Barbell)
2 Sets
3 Sets
15 Reps
1 Reps
@6
@6
2
Leg Extension
3 Sets
15 Reps
@6
3
Deadlift (Barbell)
1 Set
2 Sets
15 Reps
1 Reps
@6
@6
4
Leg Curl
3 Sets
15 Reps
@6
5
Leg Press
3 Sets
15 Reps
@6
6
Seated Calf Raise
3 Sets
15 Reps
@6
Day 4
1
Hammer Curl
3 Sets
15 Reps
@6
2
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@6
3
Incline Curl (Dumbbell)
3 Sets
15 Reps
@6
4
Preacher Curl (EZ Bar)
3 Sets
15 Reps
@6
5
Bicep Curl (Cable)
3 Sets
15 Reps
@6
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
7
Tricep Pushdown (Cable)
3 Sets
15 Reps
@6
8
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@6
Day 5
1
Treadmill
1 Set
100 mins
-