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BoostcampPNG

Women's Program

by Kazo Hirigama
3 athletes joined

Program Description

This workout program is designed to help you increase muscle mass and reduce fat percentage (when combined with a slight caloric deficit). The 5-day split targets all major muscle groups—quads, glutes, hamstrings, shoulders, back, biceps, triceps, and chest—while incorporating core work for better stability and strength.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Women's, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 20, 2025 08:38
  • Last Edited
    Mar 24, 2026 03:47
Muscle Engagement
Front
Back
MuscleSet
Abs
13.4%
Hamstrings
12.6%
Quadriceps
11.9%
Glutes
10.6%
Biceps
8%
Upper Back
7.8%
Triceps
7.5%
Front Delts
6.7%
Lats
6.4%
Chest
4.9%
Middle Delts
3.8%
Rear Delts
1.9%
Lower Back
1.5%
Forearms
1.4%
Adductors
1.1%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Stiff Leg Deadlift
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Stiff Leg Deadlift
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Stiff Leg Deadlift
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Stiff Leg Deadlift
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Stiff Leg Deadlift
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Stiff Leg Deadlift
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Stiff Leg Deadlift
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Leg Press (45 Degrees)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Split Squat (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Leg Extension
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Lying Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Stiff Leg Deadlift
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
7
Hip Thrust (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
2
8 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 9
2
Lat Pulldown
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Dumbbell Row
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Bicep Curl (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Hammer Curl (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Concentration Curl
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Goblet Squat
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Chest Fly (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Goblet Squat
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Chest Fly (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Goblet Squat
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Chest Fly (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Goblet Squat
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Chest Fly (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Goblet Squat
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Chest Fly (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Goblet Squat
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Chest Fly (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Goblet Squat
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Chest Fly (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Goblet Squat
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3
Leg Curl
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
4
Split Squat (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
5
Incline Bench Press (Barbell)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Chest Fly (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Dip (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Dip (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Dip (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Dip (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Dip (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Dip (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Dip (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2
Lateral Raise (Dumbbell)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
3
Front Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
4
Face Pull
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
5
Seated Dip (Machine)
1
1
2
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
6
Skull Crusher
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
RPE 10
2
Leg Raise (Captain's Chair)
4
RPE 10
3
Plank
3
RPE 10
4
V-Up
3
RPE 10
5
Side Plank
3
RPE 10
6
Russian Twist
3
RPE 10
7
Mountain Climber
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
RPE 10
2
Leg Raise (Captain's Chair)
4
RPE 10
3
Plank
3
RPE 10
4
V-Up
3
RPE 10
5
Side Plank
3
RPE 10
6
Russian Twist
3
RPE 10
7
Mountain Climber
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
RPE 10
2
Leg Raise (Captain's Chair)
4
RPE 10
3
Plank
3
RPE 10
4
V-Up
3
RPE 10
5
Side Plank
3
RPE 10
6
Russian Twist
3
RPE 10
7
Mountain Climber
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
RPE 10
2
Leg Raise (Captain's Chair)
4
RPE 10
3
Plank
3
RPE 10
4
V-Up
3
RPE 10
5
Side Plank
3
RPE 10
6
Russian Twist
3
RPE 10
7
Mountain Climber
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
RPE 10
2
Leg Raise (Captain's Chair)
4
RPE 10
3
Plank
3
RPE 10
4
V-Up
3
RPE 10
5
Side Plank
3
RPE 10
6
Russian Twist
3
RPE 10
7
Mountain Climber
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
RPE 10
2
Leg Raise (Captain's Chair)
4
RPE 10
3
Plank
3
RPE 10
4
V-Up
3
RPE 10
5
Side Plank
3
RPE 10
6
Russian Twist
3
RPE 10
7
Mountain Climber
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
RPE 10
2
Leg Raise (Captain's Chair)
4
RPE 10
3
Plank
3
RPE 10
4
V-Up
3
RPE 10
5
Side Plank
3
RPE 10
6
Russian Twist
3
RPE 10
7
Mountain Climber
3
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Sit Up
4
RPE 10
2
Leg Raise (Captain's Chair)
4
RPE 10
3
Plank
3
RPE 10
4
V-Up
3
RPE 10
5
Side Plank
3
RPE 10
6
Russian Twist
3
RPE 10
7
Mountain Climber
3
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
2 Sets
8 Reps
8 Reps
8 Reps
@7
@8
@9
2
Lat Pulldown
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Dumbbell Row
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Bicep Curl (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Hammer Curl (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Concentration Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Goblet Squat
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Split Squat (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
5
Incline Bench Press (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Chest Fly (Machine)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
Day 4
1
Shoulder Press (Machine)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
3
Front Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
4
Face Pull
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Seated Dip (Machine)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Skull Crusher
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
Day 1
1
Squat (Low Bar)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
2
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
3
Split Squat (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
4
Leg Extension
1 Set
1 Set
2 Sets
12 Reps
12 Reps
12 Reps
@7
@8
@9
5
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
6
Stiff Leg Deadlift
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
7
Hip Thrust (Barbell)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@7
@8
@9
Day 5
1
Sit Up
4 Sets
@10
2
Leg Raise (Captain's Chair)
4 Sets
@10
3
Plank
3 Sets
@10
4
V-Up
3 Sets
@10
5
Side Plank
3 Sets
@10
6
Russian Twist
3 Sets
@10
7
Mountain Climber
3 Sets
@10