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BoostcampPNG

MODEL 1: NEWBIE TO INTERMEDIATE

by Gabriel E.
3 athletes joined

Program Description

Weekly linear progression resetting every 12 weeks (weights)

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 17, 2024 03:36
  • Last Edited
    Jun 18, 2025 11:35

Summary

**MODEL 1: NEWBIE TO INTERMEDIATE** is a comprehensive 12-week program designed to elevate your fitness journey from beginner to intermediate levels. With a commitment of just 7 days a week, you'll engage in a balanced mix of strength training and cardio, targeting all major muscle groups. Each session includes detailed exercises like the Bench Press, Squats, and Romanian Deadlifts, ensuring you build strength and endurance effectively. Get ready to transform your body and boost your confidence with this structured approach to fitness!
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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
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
8 reps
RPE 8
2
V-Handle Tricep Pushdown (Cable)
2
15 reps
RPE 8
3
Underhand Lat Pulldown
3
12 reps
RPE 8
4
Bicep Curl (Dumbbell)
3
20 reps
RPE 8
5
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
6
Tricep Rope Push Down (Cable)
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
1
1
15 reps
15 reps
RPE 6.5
RPE 10
2
Squat (Barbell)
3
8 reps
RPE 8
3
Romanian Deadlift (Barbell)
2
8 reps
RPE 8
4
Lying Leg Curl
2
15 reps
RPE 8
5
Lat Pulldown
2
12 reps
RPE 8
6
Dumbbell Row
2
24 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
RPE 8
2
Bench Press (Paused)
2
10 reps
RPE 8
3
Bench Press (Dumbbell)
1
12 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
2
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
20 reps
RPE 10
6
Push Up
1
AMRAP
RPE 10
7
V-Handle Tricep Pushdown (Cable)
1
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
12 reps
RPE 8
2
Lat Pulldown (Close Grip)
2
12 reps
RPE 8
3
Dumbbell Row
2
15 reps
RPE 8
4
Seated Row (Cable)
2
12 reps
RPE 8
5
Bicep Curl (EZ Bar)
2
15 reps
RPE 8
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Walk
1
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Walk
1 Set
@10
Day 2
1
Bench Press (Paused)
3 Sets
8 Reps
@8
2
V-Handle Tricep Pushdown (Cable)
2 Sets
15 Reps
@8
3
Underhand Lat Pulldown
3 Sets
12 Reps
@8
4
Bicep Curl (Dumbbell)
3 Sets
20 Reps
@8
5
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
6
Tricep Rope Push Down (Cable)
2 Sets
15 Reps
@8
Day 3
1
Leg Extension
1 Set
1 Set
15 Reps
15 Reps
@6.5
@10
2
Squat (Barbell)
3 Sets
8 Reps
@8
3
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@8
4
Lying Leg Curl
2 Sets
15 Reps
@8
5
Lat Pulldown
2 Sets
12 Reps
@8
6
Dumbbell Row
2 Sets
24 Reps
@8
Day 4
1
Walk
1 Set
@10
Day 5
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Bench Press (Paused)
2 Sets
10 Reps
@8
3
Bench Press (Dumbbell)
1 Set
12 Reps
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
10 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
20 Reps
@10
6
Push Up
1 Set
AMRAP
@10
7
V-Handle Tricep Pushdown (Cable)
1 Set
15 Reps
@10
Day 6
1
Underhand Lat Pulldown
2 Sets
12 Reps
@8
2
Lat Pulldown (Close Grip)
2 Sets
12 Reps
@8
3
Dumbbell Row
2 Sets
15 Reps
@8
4
Seated Row (Cable)
2 Sets
12 Reps
@8
5
Bicep Curl (EZ Bar)
2 Sets
15 Reps
@8
Day 7
1
Walk
1 Set
@10