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BoostcampPNG

PPL

by den B.

Program Description

Beginner friendly

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 15, 2025 06:12
  • Last Edited
    Dec 15, 2025 06:35
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.8%
Glutes
10.8%
Quadriceps
10.8%
Triceps
10.8%
Front Delts
10.1%
Biceps
6.4%
Upper Back
6.1%
Chest
6.1%
Middle Delts
5.4%
Abs
4.7%
Lats
4.7%
Rear Delts
4.1%
Lower Back
3.4%
Calves
2.7%
Forearms
2%
Adductors
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 7.5
2
Pull-Up (Bodyweight)
4
AMRAP
RPE 8
3
Bent Over Row (Dumbbell)
3
8-12 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
4
10-15 reps
RPE 7.5
5
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 8
6
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Dumbbell)
4
8-12 reps
RPE 8
2
Floor Press (Dumbbell)
3
8-12 reps
RPE 8
3
Push Up (Incline)
3
8-12 reps
RPE 8
4
Narrow Push Up
3
5-10 reps
RPE 8
5
Overhead Extension (Dumbbell)
3
8-12 reps
RPE 8
6
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
6-12 reps
RPE 8.5
2
Bulgarian Split Squat (Dumbbell)
3
6-12 reps
RPE 8.5
3
Romanian Deadlift (Dumbbell)
3
6-12 reps
RPE 8.5
4
Front Squat (Dumbbell)
3
6-12 reps
RPE 8.5
5
Standing Calf Raise
4
10-20 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@7.5
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
3
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@7.5
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
Day 2
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Floor Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Push Up (Incline)
3 Sets
8-12 Reps
@8
4
Narrow Push Up
3 Sets
5-10 Reps
@8
5
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8
Day 3
1
Goblet Squat
3 Sets
6-12 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-12 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
6-12 Reps
@8.5
4
Front Squat (Dumbbell)
3 Sets
6-12 Reps
@8.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@8
Day 4
1
Romanian Deadlift (Dumbbell)
4 Sets
8-12 Reps
@7.5
2
Pull-Up (Bodyweight)
4 Sets
AMRAP
@8
3
Bent Over Row (Dumbbell)
3 Sets
8-12 Reps
@8
4
Rear Delt Fly (Dumbbell)
4 Sets
10-15 Reps
@7.5
5
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
@8
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@8
Day 5
1
Overhead Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Floor Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Push Up (Incline)
3 Sets
8-12 Reps
@8
4
Narrow Push Up
3 Sets
5-10 Reps
@8
5
Overhead Extension (Dumbbell)
3 Sets
8-12 Reps
@8
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@8
Day 6
1
Goblet Squat
3 Sets
6-12 Reps
@8.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
6-12 Reps
@8.5
3
Romanian Deadlift (Dumbbell)
3 Sets
6-12 Reps
@8.5
4
Front Squat (Dumbbell)
3 Sets
6-12 Reps
@8.5
5
Standing Calf Raise
4 Sets
10-20 Reps
@8