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twink

by viperdonut

Program Description

twinkify

Program Overview

  • Level
    Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 09, 2026 10:54
  • Last Edited
    Jan 17, 2026 07:25
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Triceps
11.2%
Glutes
10.1%
Hamstrings
10.1%
Abs
9%
Front Delts
7.9%
Lats
6.7%
Chest
6.7%
Quadriceps
6.7%
Middle Delts
4.5%
Calves
4.5%
Biceps
3.4%
Abductors
3.4%
Lower Back
2.2%
Adductors
2.2%
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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
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
2-4 reps
RPE 9
2
Dip (Weighted)
1
2-4 reps
RPE 9
3
Wide Grip Lat Pulldown
1
4-8 reps
RPE 9
4
Incline Bench Press (Dumbbell)
1
4-8 reps
RPE 9
5
Recline Curl
1
4-6 reps
RPE 9
6
Cuffed Incline
1
4-8 reps
RPE 9
7
Chest Supported Row (Machine)
1
6-10 reps
RPE 9
8
Kelso Shrug (Chest Supported)
1
4-8 reps
RPE 9
9
Pec Deck (Machine)
1
6-10 reps
RPE 9
10
Seated Shoulder Press (Dumbbell)
1
4-6 reps
RPE 9
11
Cuffed Lateral Raise
1
4-6 reps
RPE 9
12
Overhead Tricep Extension (Cable)
2
4-8 reps
RPE 9
13
Reverse Curl (Cable)
1
6-10 reps
RPE 9
14
Abs Crunch (Machine)
2
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
1
4-6 reps
RPE 9
2
Leg Press
1
4-8 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
1
4-6 reps
RPE 9
4
Stiff Leg Deadlift
1
4-8 reps
RPE 9
5
Leg Extension
1
6-10 reps
RPE 9
6
Leg Curl
1
6-10 reps
RPE 9
7
Hip Abductor (Machine)
1
4-8 reps
RPE 9
8
Hip Adductor (Machine)
1
4-8 reps
RPE 9
9
Standing Calf Raise
2
6-10 reps
RPE 9
10
Abs Crunch (Machine)
1
4-8 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
1 Set
2-4 Reps
@9
2
Dip (Weighted)
1 Set
2-4 Reps
@9
3
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
4-8 Reps
@9
5
Recline Curl
1 Set
4-6 Reps
@9
6
Cuffed Incline
1 Set
4-8 Reps
@9
7
Chest Supported Row (Machine)
1 Set
6-10 Reps
@9
8
Kelso Shrug (Chest Supported)
1 Set
4-8 Reps
@9
9
Pec Deck (Machine)
1 Set
6-10 Reps
@9
10
Seated Shoulder Press (Dumbbell)
1 Set
4-6 Reps
@9
11
Cuffed Lateral Raise
1 Set
4-6 Reps
@9
12
Overhead Tricep Extension (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
13
Reverse Curl (Cable)
1 Set
6-10 Reps
@9
14
Abs Crunch (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 2
1
Hip Thrust (Barbell)
1 Set
4-6 Reps
@9
2
Leg Press
1 Set
4-8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
4-6 Reps
@9
4
Stiff Leg Deadlift
1 Set
4-8 Reps
@9
5
Leg Extension
1 Set
6-10 Reps
@9
6
Leg Curl
1 Set
6-10 Reps
@9
7
Hip Abductor (Machine)
1 Set
4-8 Reps
@9
8
Hip Adductor (Machine)
1 Set
4-8 Reps
@9
9
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
10
Abs Crunch (Machine)
1 Set
4-8 Reps
@9
Day 3
1
Pull-Up (Weighted)
1 Set
2-4 Reps
@9
2
Dip (Weighted)
1 Set
2-4 Reps
@9
3
Wide Grip Lat Pulldown
1 Set
4-8 Reps
@9
4
Incline Bench Press (Dumbbell)
1 Set
4-8 Reps
@9
5
Recline Curl
1 Set
4-6 Reps
@9
6
Cuffed Incline
1 Set
4-8 Reps
@9
7
Chest Supported Row (Machine)
1 Set
6-10 Reps
@9
8
Kelso Shrug (Chest Supported)
1 Set
4-8 Reps
@9
9
Pec Deck (Machine)
1 Set
6-10 Reps
@9
10
Seated Shoulder Press (Dumbbell)
1 Set
4-6 Reps
@9
11
Cuffed Lateral Raise
1 Set
4-6 Reps
@9
12
Overhead Tricep Extension (Cable)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
13
Reverse Curl (Cable)
1 Set
6-10 Reps
@9
14
Abs Crunch (Machine)
1 Set
1 Set
4-8 Reps
4-8 Reps
@9
@9
Day 4
1
Hip Thrust (Barbell)
1 Set
4-6 Reps
@9
2
Leg Press
1 Set
4-8 Reps
@9
3
Bulgarian Split Squat (Dumbbell)
1 Set
4-6 Reps
@9
4
Stiff Leg Deadlift
1 Set
4-8 Reps
@9
5
Leg Extension
1 Set
6-10 Reps
@9
6
Leg Curl
1 Set
6-10 Reps
@9
7
Hip Abductor (Machine)
1 Set
4-8 Reps
@9
8
Hip Adductor (Machine)
1 Set
4-8 Reps
@9
9
Standing Calf Raise
1 Set
1 Set
6-10 Reps
6-10 Reps
@9
@9
10
Abs Crunch (Machine)
1 Set
4-8 Reps
@9