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Old Man Workout

by Thomas

Program Description

**Old Man Workout** is an 18-week program designed to enhance strength and endurance through a structured routine of compound and isolation exercises. With 66 workout days, this program emphasizes essential movements like the Dumbbell Bench Press and Goblet Squat to target major muscle groups, ensuring a balanced approach to fitness. Each session includes a variety of exercises, focusing on proper form and gradual progression, making it suitable for all fitness levels. Get ready to build strength, improve mobility, and boost your overall fitness in a supportive environment.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Jun 19, 2025 01:08
  • Last Edited
    Jun 20, 2025 11:11
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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
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
2
Seated Row (Cable)
2
15-20 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 6
4
Lat Pulldown
2
15-20 reps
RPE 6
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
2
Seated Row (Cable)
2
15-20 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 6
4
Lat Pulldown
2
15-20 reps
RPE 6
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
2
Seated Row (Cable)
2
15-20 reps
RPE 8
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
4
Lat Pulldown
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
15-20 reps
RPE 6
2
Seated Row (Cable)
2
15-20 reps
RPE 6
3
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 6
4
Lat Pulldown
2
15-20 reps
RPE 6
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 6
2
Hyperextension
2
15-20 reps
RPE 6
3
Single Leg Calf Raise
2
15-20 reps
RPE 6
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 6
5
Skull Crusher
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 6
2
Hyperextension
2
15-20 reps
RPE 6
3
Single Leg Calf Raise
2
15-20 reps
RPE 6
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 6
5
Skull Crusher
2
15-20 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 6
2
Hyperextension
2
15-20 reps
RPE 6
3
Single Leg Calf Raise
2
15-20 reps
RPE 6
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 6
5
Skull Crusher
2
15-20 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
2
15-20 reps
RPE 8
2
Lat Pulldown
2
15-20 reps
RPE 8
3
Bench Press (Dumbbell)
2
15-20 reps
RPE 8
4
Seated Row (Cable)
2
15-20 reps
RPE 8
5
Abs Crunch (Weighted)
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
2
15-20 reps
RPE 8
2
Hyperextension
2
15-20 reps
RPE 8
3
Single Leg Calf Raise
2
15-20 reps
RPE 8
4
Incline Curl (Dumbbell)
2
15-20 reps
RPE 8
5
Skull Crusher
2
15-20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 3
1
Seated Overhead Press (Dumbbell)
2 Sets
15-20 Reps
@8
2
Lat Pulldown
2 Sets
15-20 Reps
@8
3
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@8
4
Seated Row (Cable)
2 Sets
15-20 Reps
@8
5
Abs Crunch (Weighted)
2 Sets
15-20 Reps
@8
Day 4
1
Goblet Squat
2 Sets
15-20 Reps
@8
2
Hyperextension
2 Sets
15-20 Reps
@8
3
Single Leg Calf Raise
2 Sets
15-20 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@8
5
Skull Crusher
2 Sets
15-20 Reps
@8
Day 1
1
Bench Press (Dumbbell)
2 Sets
15-20 Reps
@8
2
Seated Row (Cable)
2 Sets
15-20 Reps
@8
3
Seated Overhead Press (Dumbbell)
2 Sets
15-20 Reps
@8
4
Lat Pulldown
2 Sets
15-20 Reps
@8
5
Abs Crunch (Weighted)
2 Sets
15-20 Reps
@8
Day 2
1
Goblet Squat
2 Sets
15-20 Reps
@8
2
Hyperextension
2 Sets
15-20 Reps
@8
3
Single Leg Calf Raise
2 Sets
15-20 Reps
@8
4
Incline Curl (Dumbbell)
2 Sets
15-20 Reps
@8
5
Skull Crusher
2 Sets
15-20 Reps
@8