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I’m Batman

by Joshua R.
1 athletes joined
2.0
(1 rating)

Program Description

Figure out what works for me

Program Overview

  • Level
    Beginner
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 25, 2024 07:42
  • Last Edited
    Jun 18, 2025 12:42

Summary

Unleash your inner superhero with the "I’m Batman" workout program! Over the course of 10 weeks, you'll engage in a dynamic 7-day training routine designed to build strength, endurance, and agility. Each session focuses on key muscle groups through a variety of exercises, including dumbbell bench presses and seated shoulder presses, ensuring a well-rounded approach to fitness. Whether you're pushing limits or honing your skills, this program will transform your physique and boost your confidence—get ready to rise to the challenge!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.5%
Biceps
11.7%
Lats
10.2%
Upper Back
10.2%
Abs
8.6%
Chest
7.8%
Quadriceps
7.4%
Front Delts
6.3%
Forearms
5.5%
Hamstrings
5.1%
Middle Delts
3.9%
Glutes
3.5%
Cardio
3.3%
Calves
2%
Adductors
0.8%
Lower Back
0.8%
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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 8
2
Leg Curl
3
10 reps
RPE 8
3
Squat (Smith Machine)
3
10 reps
RPE 8
4
Deadlift (Smith Machine)
3
10 reps
RPE 8
5
Leg Press
3
10 reps
RPE 8
6
Calf Raise
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
3
10 reps
RPE 8
2
Bicep Curl (Cable)
3
10 reps
RPE 8
3
Decline Sit Up (Bodyweight)
3
10 reps
RPE 8.5
4
Dumbbell Row
3
10 reps
RPE 8
5
Preacher Curl (Dumbbell)
3
8 reps
RPE 9
6
Russian Twist (Dumbbell)
3
10 reps
RPE 9
7
Lat Pulldown (Single Arm)
3
10 reps
RPE 8
8
Cardio
1
10 mins
RPE 6.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
RPE 8
2
Overhead Extension (Dumbbell)
3
10 reps
RPE 8
3
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 8
4
Wrist Curls
3
10 reps
RPE 8
5
Chest Fly (Dumbbell)
3
10 reps
RPE 8
6
Single Arm Tricep Extension (Cable)
3
10 reps
RPE 8
7
Cardio
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
30 mins
RPE 8
Day 7
No exercises added to this day
Week 1
1 / 10 Weeks
Day 2
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Wrist Curls
3 Sets
10 Reps
@8
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Cardio
1 Set
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
2
Overhead Extension (Dumbbell)
3 Sets
10 Reps
@8
3
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@8
4
Wrist Curls
3 Sets
10 Reps
@8
5
Chest Fly (Dumbbell)
3 Sets
10 Reps
@8
6
Single Arm Tricep Extension (Cable)
3 Sets
10 Reps
@8
7
Cardio
1 Set
-
Day 1
1
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
2
Bicep Curl (Cable)
3 Sets
10 Reps
@8
3
Decline Sit Up (Bodyweight)
3 Sets
10 Reps
@8.5
4
Dumbbell Row
3 Sets
10 Reps
@8
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
@9
7
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
8
Cardio
1 Set
10 mins
@6.5
Day 4
1
Chest Supported Row (Machine)
3 Sets
10 Reps
@8
2
Bicep Curl (Cable)
3 Sets
10 Reps
@8
3
Decline Sit Up (Bodyweight)
3 Sets
10 Reps
@8.5
4
Dumbbell Row
3 Sets
10 Reps
@8
5
Preacher Curl (Dumbbell)
3 Sets
8 Reps
@9
6
Russian Twist (Dumbbell)
3 Sets
10 Reps
@9
7
Lat Pulldown (Single Arm)
3 Sets
10 Reps
@8
8
Cardio
1 Set
10 mins
@6.5
Day 3
1
Leg Extension
3 Sets
10 Reps
@8
2
Leg Curl
3 Sets
10 Reps
@8
3
Squat (Smith Machine)
3 Sets
10 Reps
@8
4
Deadlift (Smith Machine)
3 Sets
10 Reps
@8
5
Leg Press
3 Sets
10 Reps
@8
6
Calf Raise
3 Sets
10 Reps
@8
Day 6
1
Cardio
1 Set
30 mins
@8
Day 7
No exercises added to this day