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Mindset over Grindset

by Joseph D.
1 athletes joined

Program Description

A good mix of hypertrophy and body building

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 21, 2024 01:47
  • Last Edited
    Jun 18, 2025 10:53

Summary

Unlock your potential with the "Mindset over Grindset" program, a comprehensive 12-week training journey designed for serious lifters. Committing to six days a week, you'll engage in targeted workouts that blend strength and hypertrophy, focusing on both upper and lower body exercises. With a variety of movements like barbell rows, squats, and leg presses, each session is crafted to challenge your limits and enhance muscle growth. Join us to elevate your fitness mindset and achieve your goals with confidence!
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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
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5 reps
RPE 9.5
2
Incline Chest Press (Machine)
4
8 reps
RPE 8.5
3
Seated Dip (Machine)
4
12 reps
RPE 8.5
4
Tricep Extension (Cable)
3
15 reps
RPE 9
5
One Arm Lateral Raise (Cable)
3
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
RPE 8.5
2
Lat Pulldown
4
10 reps
RPE 8.5
3
Bicep Curl (Cable)
4
25 reps
RPE 9.5
4
Bicep Curl (Machine)
4
12 reps
RPE 9
5
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
RPE 9
2
Leg Press
4
12 reps
RPE 8.5
3
Leg Extension
4
12 reps
RPE 8.5
4
Leg Curl
4
12 reps
RPE 8.5
5
Walk
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
20 reps
12 reps
8 reps
4 reps
1 reps
RPE 9
RPE 9
RPE 9
RPE 9.5
RPE 10
2
Pec Deck (Machine)
4
12 reps
RPE 9
3
Overhead Tricep Extension (Cable)
3
15 reps
RPE 8.5
4
Overhead Press (Machine)
3
12 reps
RPE 8.5
5
Lateral Raise (Cable)
2
15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
12 reps
RPE 9
2
Standing Pullover (Cable)
4
12 reps
RPE 8.5
3
Bicep Curl (Cable)
4
15 reps
RPE 9.5
4
Bicep Curl (Machine)
3
12 reps
RPE 9
5
Rear Delt Fly (Machine)
3
12 reps
RPE 8.5
6
Pull-Up (Bodyweight)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pallof Press
4
10 reps
-
2
Decline Crunch (Weighted)
4
12 reps
-
3
Cable Crunch
4
12 reps
-
4
Side Plank
3
2 mins
-
5
Kettlebell Swing
1
20 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
@8.5
2
Lat Pulldown
4 Sets
10 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
25 Reps
@9.5
4
Bicep Curl (Machine)
4 Sets
12 Reps
@9
5
Reverse Bicep Curl (EZ Bar)
3 Sets
12 Reps
@8.5
Day 3
1
Squat (Barbell)
4 Sets
5 Reps
@9
2
Leg Press
4 Sets
12 Reps
@8.5
3
Leg Extension
4 Sets
12 Reps
@8.5
4
Leg Curl
4 Sets
12 Reps
@8.5
5
Walk
1 Set
15 mins
-
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
20 Reps
12 Reps
8 Reps
4 Reps
1 Reps
@9
@9
@9
@9.5
@10
2
Pec Deck (Machine)
4 Sets
12 Reps
@9
3
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
@8.5
4
Overhead Press (Machine)
3 Sets
12 Reps
@8.5
5
Lateral Raise (Cable)
2 Sets
15 Reps
@9
Day 5
1
Seated Row (Cable)
4 Sets
12 Reps
@9
2
Standing Pullover (Cable)
4 Sets
12 Reps
@8.5
3
Bicep Curl (Cable)
4 Sets
15 Reps
@9.5
4
Bicep Curl (Machine)
3 Sets
12 Reps
@9
5
Rear Delt Fly (Machine)
3 Sets
12 Reps
@8.5
6
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
Day 6
1
Pallof Press
4 Sets
10 Reps
-
2
Decline Crunch (Weighted)
4 Sets
12 Reps
-
3
Cable Crunch
4 Sets
12 Reps
-
4
Side Plank
3 Sets
2 mins
-
5
Kettlebell Swing
1 Set
20 Reps
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5 Reps
@9.5
2
Incline Chest Press (Machine)
4 Sets
8 Reps
@8.5
3
Seated Dip (Machine)
4 Sets
12 Reps
@8.5
4
Tricep Extension (Cable)
3 Sets
15 Reps
@9
5
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
@9