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Martusia-san

by Enutta
1 athletes joined

Program Description

Wykonuj ćwiczenia w wyznaczonych widełkach. W każdej serii ostatnie 2-3 powtórzenia powinny samoistnie spowalniać, jeśli nie to znaczy, że trenujesz za lekko (nie bądź P I P A). Jak będziesz zbliżać się ku górnej granicy, dodaj ciężaru, np. jak masz 3 serie po 10-15 powtórzeń w ćwiczeniu i zrobisz 15p, 15p, 14p możesz dodać ciężaru na tyle, żebyś zaczęła następną serię od 10 powtórzeń. I zostajesz na tym ciężarze do momentu aż nie dodasz powtórzeń do górnej granicy i potem dodajesz znowu ciężaru itp. Po kreningu możesz sobie zrobić 10-30min lekkiego kardio, spacerek na bieżni, schodki, rowerek itd.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 13, 2025 11:52
  • Last Edited
    Jun 18, 2025 12:01

Summary

Embark on an 18-week journey with the Martusia-san program, designed for those ready to elevate their strength and conditioning. Committing just three days a week, you'll engage in a balanced mix of dumbbell and cable exercises targeting all major muscle groups. This program features supersets and a variety of movements, including Goblet Squats, Seated Rows, and Bicep Curls, ensuring a comprehensive workout that builds muscle and endurance. Get ready to challenge yourself and make significant gains in strength and fitness!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2A
Romanian Deadlift (Dumbbell)
2
8-14 reps
RPE 8
2B
Standing Calf Raise
2
12-20 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4
Back Extension (Weighted)
2
8-14 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
8-14 reps
RPE 8
2
Back Extension (Weighted)
2
8-14 reps
RPE 8
3
Seated Row (Cable)
2
8-14 reps
RPE 8
4A
Step-Up (Weighted)
2
8-14 reps
RPE 8
4B
Standing Calf Raise
2
12-20 reps
RPE 8
5A
Bicep Curl (Dumbbell)
2
10-16 reps
RPE 8
5B
Lateral Raise (Dumbbell)
2
8-16 reps
RPE 8
6
Tricep Pushdown (Cable)
2
10-16 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Goblet Squat
2 Sets
8-14 Reps
@8
2
Back Extension (Weighted)
2 Sets
8-14 Reps
@8
3
Seated Row (Cable)
2 Sets
8-14 Reps
@8
4A
Step-Up (Weighted)
2 Sets
8-14 Reps
@8
4B
Standing Calf Raise
2 Sets
12-20 Reps
@8
5A
Bicep Curl (Dumbbell)
2 Sets
10-16 Reps
@8
5B
Lateral Raise (Dumbbell)
2 Sets
8-16 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
10-16 Reps
@8
Day 2
1
Goblet Squat
2 Sets
8-14 Reps
@8
2A
Romanian Deadlift (Dumbbell)
2 Sets
8-14 Reps
@8
2B
Standing Calf Raise
2 Sets
12-20 Reps
@8
3
Seated Row (Cable)
2 Sets
8-14 Reps
@8
4
Back Extension (Weighted)
2 Sets
8-14 Reps
@8
5A
Bicep Curl (Dumbbell)
2 Sets
10-16 Reps
@8
5B
Lateral Raise (Dumbbell)
2 Sets
8-16 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
10-16 Reps
@8
Day 3
1
Goblet Squat
2 Sets
8-14 Reps
@8
2
Back Extension (Weighted)
2 Sets
8-14 Reps
@8
3
Seated Row (Cable)
2 Sets
8-14 Reps
@8
4A
Step-Up (Weighted)
2 Sets
8-14 Reps
@8
4B
Standing Calf Raise
2 Sets
12-20 Reps
@8
5A
Bicep Curl (Dumbbell)
2 Sets
10-16 Reps
@8
5B
Lateral Raise (Dumbbell)
2 Sets
8-16 Reps
@8
6
Tricep Pushdown (Cable)
2 Sets
10-16 Reps
@8