logo
BoostcampPNG

Meliodas x Greek God

by trenbolonesandwich
4 athletes joined

Program Description

Becoming nothing shy of great

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 19, 2024 01:00
  • Last Edited
    Jul 14, 2025 02:56

Summary

Unleash your inner warrior with the Meliodas x Greek God program, a comprehensive 12-week journey designed for those ready to transform their physique and strength. Train seven days a week with a balanced mix of compound and isolation exercises targeting all major muscle groups, ensuring you build a powerful, well-rounded body. From incline bench presses to lat pulldowns, each session is crafted to push your limits and foster growth. Equip yourself with determination and a full gym, and prepare to sculpt the physique of a true champion!

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12%
Quadriceps
10.9%
Front Delts
9.5%
Biceps
9.1%
Chest
8.6%
Triceps
8%
Hamstrings
8%
Middle Delts
7.6%
Lats
7.4%
Rear Delts
6.1%
Glutes
5.7%
Adductors
2.3%
Calves
1.9%
Forearms
1.1%
Abs
1.1%
Abductors
0.6%
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
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
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-12 reps
RPE 10
2
Chest Fly (Cable)
3
6-12 reps
RPE 10
3
Bench Press (Dumbbell)
3
8-10 reps
RPE 10
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 10
5
Seated Shoulder Press (Dumbbell)
3
6-12 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
10-15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
10-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
RPE 10
2
Seated Wide-Grip Row (Cable)
3
8-12 reps
RPE 10
3
Face Pull
3
8-12 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Lying Rear Lateral Raise
3
8-12 reps
RPE 10
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
7
Spider Curl
3
8-10 reps
RPE 10
8
Hammer Curl
2
6-10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
3 reps
60%
70%
80%
2
Seated Calf Raise
2
AMRAP
RPE 10
3
Sumo Deadlift (Barbell)
1
1
1
5-8 reps
5-8 reps
3-5 reps
75%
80%
90%
4
Leg Press (45 Degrees)
3
8-10 reps
RPE 10
5
Leg Extension
3
6-10 reps
RPE 10
6
Leg Curl
3
6-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Day 7
#
Exercise
Sets
Reps
Intensity
1
Rest
1
1440 mins
100%
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
@10
2
Chest Fly (Cable)
3 Sets
6-12 Reps
@10
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
@10
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@10
5
Seated Shoulder Press (Dumbbell)
3 Sets
6-12 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
10-15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@10
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
@10
3
Face Pull
3 Sets
8-12 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Lying Rear Lateral Raise
3 Sets
8-12 Reps
@10
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@10
7
Spider Curl
3 Sets
8-10 Reps
@10
8
Hammer Curl
2 Sets
6-10 Reps
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
3 Reps
60%
70%
80%
2
Seated Calf Raise
2 Sets
AMRAP
@10
3
Sumo Deadlift (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
3-5 Reps
75%
80%
90%
4
Leg Press (45 Degrees)
3 Sets
8-10 Reps
@10
5
Leg Extension
3 Sets
6-10 Reps
@10
6
Leg Curl
3 Sets
6-12 Reps
@10
Day 7
1
Rest
1 Set
1440 mins
100%