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BoostcampPNG

JLP 2 day

by Joseph L.

Program Description

Beginners and novices bodybuilding program.

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 04, 2025 07:21
  • Last Edited
    May 07, 2025 12:40
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Safety Bar Squat
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
1B
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
Hammer Curl
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Overhead Tricep Extension (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Standing Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Seated Cable Crunch
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
2B
Lateral Raise (Cable)
1
1
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
3A
Bicep Curl (Cable)
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
3B
Skull Crusher
1
1
10 reps
10 reps
RPE 6.5
RPE 8.5
4A
Seated Calf Raise
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
4B
Russian Twist (Dumbbell)
1
1
20 reps
20 reps
RPE 6.5
RPE 8.5
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
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
2B
Lateral Raise (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
3A
Bicep Curl (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3B
Skull Crusher
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
4A
Seated Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@6.5
@8.5
4B
Russian Twist (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@6.5
@8.5
Day 1
1A
Safety Bar Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9
1B
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
Hammer Curl
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
3B
Overhead Tricep Extension (Cable)
1 Set
1 Set
10 Reps
10 Reps
@6.5
@8.5
4A
Standing Calf Raise
1 Set
1 Set
20 Reps
20 Reps
@6.5
@8.5
4B
Seated Cable Crunch
1 Set
1 Set
20 Reps
20 Reps
@6.5
@8.5