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Full body 2x a week

by Joseph L.
1 athletes joined

Program Description

**Full Body 2x a Week** is an 18-week program designed to sculpt and strengthen your entire body with just two sessions each week. Each 60-minute workout combines effective supersets targeting all major muscle groups, ensuring balanced development and improved athletic performance. Ideal for beginners to intermediates, this program requires access to a full gym and focuses on building muscle while enhancing overall athleticism. Get ready to transform your physique and elevate your fitness journey!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 07, 2025 10:20
  • Last Edited
    Oct 08, 2025 12:23

Summary

Elevate your fitness journey with this comprehensive Full Body program, designed for two intense sessions each week over 18 weeks. This structured plan incorporates supersets to maximize your strength and endurance, targeting all major muscle groups with a mix of barbell, dumbbell, and cable exercises. Perfect for those ready to commit to consistent progress, this program will challenge you while allowing ample recovery time. Get ready to build strength, enhance muscle definition, and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Front Delts
12.2%
Triceps
11%
Upper Back
10.5%
Chest
8.7%
Middle Delts
8.7%
Quadriceps
7.8%
Lats
7.8%
Biceps
7.3%
Abs
6.7%
Calves
5.8%
Glutes
5.2%
Hamstrings
4.4%
Lower Back
1.7%
Forearms
1.2%
Rear Delts
0.9%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Belt Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Wide Grip Lat Pulldown
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Tricep Rope Push Down (Cable)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Hammer Curl
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Seated Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Cable Crunch
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Trap Bar Deadlift
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
Incline Bench Press (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2A
Seated Row (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Upright Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Skull Crusher (Barbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
3B
Incline Curl (Dumbbell)
1
1
15 reps
15 reps
RPE 7.5
RPE 8.5
4A
Standing Calf Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
4B
Hanging Leg Raise
1
1
15 reps
15 reps
RPE 7
RPE 8
Week 1
1 / 18 Weeks
Day 2
1A
Trap Bar Deadlift
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
1B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2A
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2B
Upright Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3A
Skull Crusher (Barbell)
1 Set
1 Set
15 Reps
15 Reps
@7.5
@8.5
3B
Incline Curl (Dumbbell)
1 Set
1 Set
15 Reps
15 Reps
@7.5
@8.5
4A
Standing Calf Raise
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4B
Hanging Leg Raise
1 Set
1 Set
15 Reps
15 Reps
@7
@8
Day 1
1A
Belt Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
1B
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2A
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2B
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3A
Tricep Rope Push Down (Cable)
1 Set
1 Set
15 Reps
15 Reps
@7.5
@8.5
3B
Hammer Curl
1 Set
1 Set
15 Reps
15 Reps
@7.5
@8.5
4A
Seated Calf Raise
1 Set
1 Set
15 Reps
15 Reps
@7
@8
4B
Cable Crunch
1 Set
1 Set
15 Reps
15 Reps
@7
@8