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Jovan Custom Plan

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1 athletes joined

Program Description

Program is efficient and designed for athletes, or just those who want to get stronger. Focused on mid to high volume days with 2 heavy upper lower days and 2 rep based upper lower days.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 03, 2026 05:27
  • Last Edited
    Jan 03, 2026 06:33
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.4%
Quadriceps
9.9%
Glutes
9.9%
Abs
9.7%
Hamstrings
7.9%
Front Delts
7.9%
Chest
6.9%
Biceps
6.7%
Lats
6.5%
Upper Back
6.5%
Olympic
3.5%
Forearms
3%
Lower Back
2.5%
Other
2%
Calves
2%
Middle Delts
2%
Adductors
1.7%
Rear Delts
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
3-5 reps
3-5 reps
3-5 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Barbell Row
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
5
Pull-Up (Bodyweight)
2
AMRAP
RPE 10
6
Lateral Raise (Dumbbell)
1
2
1
12-15 reps
12-15 reps
12-15 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
8
Skull Crusher (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Power Clean
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
12-15 reps
12-15 reps
12-100 reps
RPE 7
RPE 8
RPE 10
7
Russian Twist
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Power Clean
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
12-15 reps
12-15 reps
12-100 reps
RPE 7
RPE 8
RPE 10
7
Russian Twist
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Power Clean
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
12-15 reps
12-15 reps
12-100 reps
RPE 7
RPE 8
RPE 10
7
Russian Twist
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Power Clean
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
12-15 reps
12-15 reps
12-100 reps
RPE 7
RPE 8
RPE 10
7
Russian Twist
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Power Clean
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
12-15 reps
12-15 reps
12-100 reps
RPE 7
RPE 8
RPE 10
7
Russian Twist
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Power Clean
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
12-15 reps
12-15 reps
12-100 reps
RPE 7
RPE 8
RPE 10
7
Russian Twist
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Power Clean
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
12-15 reps
12-15 reps
12-100 reps
RPE 7
RPE 8
RPE 10
7
Russian Twist
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Power Clean
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
12-15 reps
12-15 reps
12-100 reps
RPE 7
RPE 8
RPE 10
7
Russian Twist
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Power Clean
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
12-15 reps
12-15 reps
12-100 reps
RPE 7
RPE 8
RPE 10
7
Russian Twist
2
15-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Power Clean
1
2
1
4-6 reps
4-6 reps
4-6 reps
RPE 7
RPE 8
RPE 9
3
Squat (Barbell)
2
1
3-5 reps
3-5 reps
RPE 8
RPE 9
4
Romanian Deadlift (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
12-15 reps
12-15 reps
12-100 reps
RPE 7
RPE 8
RPE 10
7
Russian Twist
2
15-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Cable Low Row
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Cable Low Row
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Cable Low Row
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Cable Low Row
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Cable Low Row
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Cable Low Row
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Cable Low Row
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Cable Low Row
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Cable Low Row
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Bench Press (Barbell)
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
3
Incline Bench Press (Barbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
4
Lat Pulldown
1
2
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Cable Low Row
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
7
Bicep Curl (EZ Bar)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Tricep Extension (Cable)
1
2
1
10-12 reps
10-12 reps
10-12 reps
RPE 7
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Hip Clean
1
1
1
3-4 reps
3-4 reps
3-4 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Sit Up
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Hip Clean
1
1
1
3-4 reps
3-4 reps
3-4 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Sit Up
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Hip Clean
1
1
1
3-4 reps
3-4 reps
3-4 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Sit Up
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Hip Clean
1
1
1
3-4 reps
3-4 reps
3-4 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Sit Up
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Hip Clean
1
1
1
3-4 reps
3-4 reps
3-4 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Sit Up
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Hip Clean
1
1
1
3-4 reps
3-4 reps
3-4 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Sit Up
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Hip Clean
1
1
1
3-4 reps
3-4 reps
3-4 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Sit Up
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Hip Clean
1
1
1
3-4 reps
3-4 reps
3-4 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Sit Up
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Hip Clean
1
1
1
3-4 reps
3-4 reps
3-4 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Sit Up
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
10 mins
RPE 6
2
Hip Clean
1
1
1
3-4 reps
3-4 reps
3-4 reps
RPE 6
RPE 7
RPE 8
3
Squat (Barbell)
1
2
1
5-8 reps
5-8 reps
5-8 reps
RPE 7
RPE 8
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 7
RPE 8
RPE 9
5
Standing Calf Raise
2
AMRAP
RPE 10
6
Sit Up
2
1
15-20 reps
15-20 reps
RPE 8
RPE 9
7
Reverse Abs Crunch (Bodyweight)
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
Week 1
1 / 10 Weeks
Day 4
1
Stretching
1 Set
10 mins
@6
2
Hip Clean
1 Set
1 Set
1 Set
3-4 Reps
3-4 Reps
3-4 Reps
@6
@7
@8
3
Squat (Barbell)
1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
4
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
5
Standing Calf Raise
2 Sets
AMRAP
@10
6
Sit Up
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8
@9
7
Reverse Abs Crunch (Bodyweight)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
Day 3
1
Stretching
1 Set
10 mins
@6
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
4
Lat Pulldown
1 Set
2 Sets
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
5
Cable Low Row
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
7
Bicep Curl (EZ Bar)
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Tricep Extension (Cable)
1 Set
2 Sets
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@7
@8
@9
Day 1
1
Stretching
1 Set
10 mins
@6
2
Bench Press (Barbell)
1 Set
2 Sets
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@7
@8
@9
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
4
Barbell Row
1 Set
2 Sets
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@7
@8
@9
5
Pull-Up (Bodyweight)
2 Sets
AMRAP
@10
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@7
@8
@9
7
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
8
Skull Crusher (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
Day 2
1
Stretching
1 Set
10 mins
@6
2
Power Clean
1 Set
2 Sets
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
@7
@8
@9
3
Squat (Barbell)
2 Sets
1 Set
3-5 Reps
3-5 Reps
@8
@9
4
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@7
@8
@9
5
Standing Calf Raise
2 Sets
AMRAP
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-100 Reps
@7
@8
@10
7
Russian Twist
2 Sets
15-20 Reps
@9