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BoostcampPNG

Full body 2x a week

by Joseph L.

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
    Sep 07, 2025 10:41
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