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FULL BODY

by Alexander G.
3 athletes joined

Program Description

muscle building

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    9 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2024 03:06
  • Last Edited
    Jun 18, 2025 09:05

Summary

Unlock your full potential with this comprehensive 9-week FULL BODY program, designed for five days of intense training each week. Each session targets major muscle groups through a variety of exercises, including cable lifts, dumbbell presses, and machine workouts, ensuring balanced strength development and muscle growth. Whether you're focusing on hypertrophy or overall fitness, this program provides the structure and variety you need to achieve your goals. Get ready to transform your physique and elevate your performance!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
1
8-12 reps
RPE 10
2
Reverse Pec Deck
1
8-12 reps
RPE 10
3
Incline Bench Press (Dumbbell)
1
8-12 reps
RPE 10
4
Chest Fly (Cable)
1
8-12 reps
RPE 10
5
Bicep Curl (Dumbbell)
1
8-12 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
1
8-12 reps
RPE 10
7
High Row
1
8-12 reps
RPE 10
8
Chest Supported Row (Machine)
1
8-12 reps
RPE 10
9
Romanian Deadlift (Barbell)
1
8-12 reps
RPE 10
10
Leg Extension
1
8-12 reps
RPE 10
11
Seated Calf Raise
1
8-12 reps
RPE 10
12
Wrist Curls
1
8-12 reps
RPE 10
Week 1
1 / 9 Weeks
Day 2
1
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Reverse Pec Deck
1 Set
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
High Row
1 Set
8-12 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
10
Leg Extension
1 Set
8-12 Reps
@10
11
Seated Calf Raise
1 Set
8-12 Reps
@10
12
Wrist Curls
1 Set
8-12 Reps
@10
Day 3
1
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Reverse Pec Deck
1 Set
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
High Row
1 Set
8-12 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
10
Leg Extension
1 Set
8-12 Reps
@10
11
Seated Calf Raise
1 Set
8-12 Reps
@10
12
Wrist Curls
1 Set
8-12 Reps
@10
Day 4
1
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Reverse Pec Deck
1 Set
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
High Row
1 Set
8-12 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
10
Leg Extension
1 Set
8-12 Reps
@10
11
Seated Calf Raise
1 Set
8-12 Reps
@10
12
Wrist Curls
1 Set
8-12 Reps
@10
Day 5
1
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Reverse Pec Deck
1 Set
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
High Row
1 Set
8-12 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
10
Leg Extension
1 Set
8-12 Reps
@10
11
Seated Calf Raise
1 Set
8-12 Reps
@10
12
Wrist Curls
1 Set
8-12 Reps
@10
Day 1
1
Lateral Raise (Cable)
1 Set
8-12 Reps
@10
2
Reverse Pec Deck
1 Set
8-12 Reps
@10
3
Incline Bench Press (Dumbbell)
1 Set
8-12 Reps
@10
4
Chest Fly (Cable)
1 Set
8-12 Reps
@10
5
Bicep Curl (Dumbbell)
1 Set
8-12 Reps
@10
6
Incline Tricep Extension (Dumbbell)
1 Set
8-12 Reps
@10
7
High Row
1 Set
8-12 Reps
@10
8
Chest Supported Row (Machine)
1 Set
8-12 Reps
@10
9
Romanian Deadlift (Barbell)
1 Set
8-12 Reps
@10
10
Leg Extension
1 Set
8-12 Reps
@10
11
Seated Calf Raise
1 Set
8-12 Reps
@10
12
Wrist Curls
1 Set
8-12 Reps
@10