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BoostcampPNG

Summer Greek God Plan

by Owen C.
3 athletes joined

Program Description

For me to be a Greek God by the end of the summer.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    100 minutes
  • Created
    Aug 01, 2024 01:47
  • Last Edited
    Aug 31, 2024 10:48
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Leg Curl
3
10 reps
RPE 6
3
Lying Leg Curl
3
10 reps
RPE 6
4
Leg Press
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
10 reps
RPE 6
2
Lat Pulldown
3
10 reps
RPE 6
3
High Row
3
10 reps
RPE 6
4
Reverse Fly
3
10 reps
RPE 6.5
5
Incline Curl (Dumbbell)
3
10 reps
RPE 6
6
Hammer Curl (Cable)
3
10 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
8 reps
RPE 6.5
3
Incline Bench Press (Dumbbell)
4
8 reps
RPE 6
4
Chest Press (Machine)
3
10 reps
RPE 6
5
Skull Crusher (Dumbbell)
4
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
15 mins
RPE 6
2
Standing Calf Raise
4
8 reps
RPE 6
3
Leg Press
3
10 reps
RPE 6
4
Leg Extension
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Dumbbell)
4
8 reps
RPE 6
2
Bench Press (Dumbbell)
3
10 reps
RPE 6
3
Lat Pulldown (Close Grip)
3
10 reps
RPE 6
4
Wide Grip Lat Pulldown
3
10 reps
RPE 6
5
Reverse Fly
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
4
8 reps
RPE 6
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 6
3
Lateral Raise (Dumbbell)
4
8 reps
RPE 6
4
Bicep Curl (EZ Bar)
3
10 reps
RPE 6
5
Hammer Curl
3
10 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Day 7
#
Exercise
Sets
Reps
Intensity
1
Plank
1
2 mins
RPE 6
2
Sit Up
4
8 reps
RPE 6
3
Walk
1
5 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Cardio
1 Set
15 mins
@6
2
Leg Curl
3 Sets
10 Reps
@6
3
Lying Leg Curl
3 Sets
10 Reps
@6
4
Leg Press
3 Sets
10 Reps
@6
Day 2
1
Seated Row (Cable)
3 Sets
10 Reps
@6
2
Lat Pulldown
3 Sets
10 Reps
@6
3
High Row
3 Sets
10 Reps
@6
4
Reverse Fly
3 Sets
10 Reps
@6.5
5
Incline Curl (Dumbbell)
3 Sets
10 Reps
@6
6
Hammer Curl (Cable)
3 Sets
10 Reps
@6
Day 3
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@6.5
2
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@6.5
3
Incline Bench Press (Dumbbell)
4 Sets
8 Reps
@6
4
Chest Press (Machine)
3 Sets
10 Reps
@6
5
Skull Crusher (Dumbbell)
4 Sets
8 Reps
@6
Day 4
1
Cardio
1 Set
15 mins
@6
2
Standing Calf Raise
4 Sets
8 Reps
@6
3
Leg Press
3 Sets
10 Reps
@6
4
Leg Extension
3 Sets
10 Reps
@6
Day 5
1
Bent Over Row (Dumbbell)
4 Sets
8 Reps
@6
2
Bench Press (Dumbbell)
3 Sets
10 Reps
@6
3
Lat Pulldown (Close Grip)
3 Sets
10 Reps
@6
4
Wide Grip Lat Pulldown
3 Sets
10 Reps
@6
5
Reverse Fly
3 Sets
10 Reps
@6
Day 6
1
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
@6
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@6
3
Lateral Raise (Dumbbell)
4 Sets
8 Reps
@6
4
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@6
5
Hammer Curl
3 Sets
10 Reps
@6
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@6
Day 7
1
Plank
1 Set
2 mins
@6
2
Sit Up
4 Sets
8 Reps
@6
3
Walk
1 Set
5 mins
@6