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JOJO AND PALS

by brookelyn R.
1 athletes joined

Program Description

muscle growth and fat reduction

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 26, 2026 04:10
  • Last Edited
    Mar 26, 2026 06:08
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
10.7%
Glutes
9.5%
Lats
9.4%
Triceps
8.9%
Chest
8.6%
Front Delts
8.6%
Hamstrings
7.9%
Upper Back
7.9%
Biceps
6.2%
Other
4.9%
Middle Delts
4.9%
Abs
4.8%
Adductors
3.5%
Calves
2.5%
Lower Back
1.2%
Rear Delts
0.5%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Bench Press (Barbell)
3
8 reps
RPE 6
3
Pullover (EZ Bar)
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
8-12 reps
8-12 reps
8-12 reps
RPE 7
RPE 8
RPE 9
6
Seated Dip (Machine)
3
12 reps
RPE 8
7
Tricep Kickback
3
12 reps
RPE 8
8
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Seated Calf Raise
1
1
1
12 reps
12 reps
12 reps
RPE 7.5
RPE 8
RPE 9
3
Squat (Barbell)
1
1
1
1
8-10 reps
6-8 reps
6-8 reps
4-6 reps
RPE 6
RPE 7.5
RPE 8
RPE 8.5
5A
Single Leg Romanian Deadlift
3
10 reps
RPE 7.5
5B
Goblet Squat
3
10 reps
RPE 8
6
Walking Lunge (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 8
RPE 9
7
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
-
2
Upright Row (Dumbbell)
1
2
8-10 reps
8-10 reps
RPE 6
RPE 8
3
Lat Pulldown
1
1
1
6-8 reps
6-8 reps
6-8 reps
RPE 7.5
RPE 8
RPE 9
4
Seated Row (Cable)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9.5
5
Lateral Raise (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 6.5
RPE 7.5
RPE 8.5
6
21s (EZ Bar)
3
21 reps
RPE 8
7
Kettlebell Gorilla Row
3
8 reps
RPE 7
8
Jog
1
10-20 mins
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Stretching
1 Set
10 mins
-
2
Bench Press (Barbell)
3 Sets
8 Reps
@6
3
Pullover (EZ Bar)
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@8.5
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@7
@8
@9
6
Seated Dip (Machine)
3 Sets
12 Reps
@8
7
Tricep Kickback
3 Sets
12 Reps
@8
8
Jog
1 Set
10-20 mins
@7
Day 2
1
Stretching
1 Set
10 mins
-
2
Seated Calf Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7.5
@8
@9
3
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8-10 Reps
6-8 Reps
6-8 Reps
4-6 Reps
@6
@7.5
@8
@8.5
5A
Single Leg Romanian Deadlift
3 Sets
10 Reps
@7.5
5B
Goblet Squat
3 Sets
10 Reps
@8
6
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@8
@9
7
Jog
1 Set
10-20 mins
@7
Day 3
1
Stretching
1 Set
10 mins
-
2
Upright Row (Dumbbell)
1 Set
2 Sets
8-10 Reps
8-10 Reps
@6
@8
3
Lat Pulldown
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
@7.5
@8
@9
4
Seated Row (Cable)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9.5
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@6.5
@7.5
@8.5
6
21s (EZ Bar)
3 Sets
21 Reps
@8
7
Kettlebell Gorilla Row
3 Sets
8 Reps
@7
8
Jog
1 Set
10-20 mins
@7