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Alex’s Full Body Programme (Aus)

by Alex W.
1 athletes joined

Program Description

Get strong

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Mar 23, 2026 05:56
  • Last Edited
    Mar 23, 2026 06:23
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
12%
Quadriceps
12%
Triceps
11.2%
Glutes
10.4%
Front Delts
8.8%
Chest
6.4%
Biceps
5.6%
Upper Back
5.6%
Abs
5.2%
Lats
4.8%
Middle Delts
4.8%
Lower Back
3.2%
Rear Delts
3.2%
Calves
3.2%
Forearms
1.6%
Adductors
1.2%
Abductors
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 8
2
Romanian Deadlift (Barbell)
2
7 reps
RPE 8
3
Bicep Curl (Cable)
2
6 reps
RPE 8
4
Tricep Extension (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Dip (Assisted)
2
6 reps
RPE 8
7
Leg Extension
2
7 reps
RPE 8
8
Lateral Raise (Cable)
2
7 reps
RPE 8
9
Lying Leg Curl
2
6 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 8
2
Deadlift (Barbell)
3
6 reps
RPE 8
3
Tricep Pushdown (Cable)
2
7 reps
RPE 8
4
Chest Fly (Cable)
2
6 reps
RPE 8
5
Overhead Press (Barbell)
2
7 reps
RPE 8
6
Hammer Curl (Cable)
2
6 reps
RPE 8
7
Seated Row (Machine)
2
6 reps
RPE 8
8
Calf Raise (Leg Press)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6 reps
RPE 8
2
Leg Press (45 Degrees)
2
5 reps
RPE 8
3
Tricep Extension (Cable)
2
7 reps
RPE 8
4
Lateral Raise (Cable)
2
7 reps
RPE 8
5
Pull-Up (Assisted)
2
6 reps
RPE 8
6
Rear Delt Fly (Machine)
2
7 reps
RPE 8
7
Chest Press (Machine)
2
6 reps
RPE 8
8
Calf Raise (Machine)
2
10 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
@8
2
Romanian Deadlift (Barbell)
2 Sets
7 Reps
@8
3
Bicep Curl (Cable)
2 Sets
6 Reps
@8
4
Tricep Extension (Cable)
2 Sets
7 Reps
@8
5
Pull-Up (Assisted)
2 Sets
6 Reps
@8
6
Dip (Assisted)
2 Sets
6 Reps
@8
7
Leg Extension
2 Sets
7 Reps
@8
8
Lateral Raise (Cable)
2 Sets
7 Reps
@8
9
Lying Leg Curl
2 Sets
6 Reps
@8
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@8
2
Deadlift (Barbell)
3 Sets
6 Reps
@8
3
Tricep Pushdown (Cable)
2 Sets
7 Reps
@8
4
Chest Fly (Cable)
2 Sets
6 Reps
@8
5
Overhead Press (Barbell)
2 Sets
7 Reps
@8
6
Hammer Curl (Cable)
2 Sets
6 Reps
@8
7
Seated Row (Machine)
2 Sets
6 Reps
@8
8
Calf Raise (Leg Press)
2 Sets
10 Reps
@8
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6 Reps
@8
2
Leg Press (45 Degrees)
2 Sets
5 Reps
@8
3
Tricep Extension (Cable)
2 Sets
7 Reps
@8
4
Lateral Raise (Cable)
2 Sets
7 Reps
@8
5
Pull-Up (Assisted)
2 Sets
6 Reps
@8
6
Rear Delt Fly (Machine)
2 Sets
7 Reps
@8
7
Chest Press (Machine)
2 Sets
6 Reps
@8
8
Calf Raise (Machine)
2 Sets
10 Reps
@8