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Winter Arc Training

by Spirit
1 athletes joined
5.0
(1 rating)

Program Description

The purpose of this program is to build your physique and your mindset.

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 02, 2024 07:36
  • Last Edited
    Jun 18, 2025 11:35

Summary

Unlock your potential this winter with the Winter Arc Training program! Over 12 weeks, you'll engage in a dynamic 6-day-a-week regimen designed to build strength and muscle. This program features a mix of barbell and machine exercises, focusing on key muscle groups, including chest, back, and core. With guided workouts and a variety of movements, you'll elevate your fitness game and achieve impressive results. Get ready to transform your physique and embrace the season with confidence!
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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
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Barbell)
3
10 reps
RPE 8
3
Chest Fly (Machine)
3
10 reps
RPE 8
4
Chest Press (Machine)
3
10 reps
RPE 8
5
Pull-Up (Assisted)
3
10 reps
RPE 8
6
Dip (Assisted)
3
10 reps
RPE 8
7
Lat Pulldown
3
10 reps
RPE 8
8
Back Extension
3
10 reps
RPE 8
9
Seated Row (Cable)
3
10 reps
RPE 8
10
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
3
10 reps
RPE 8
2
Lateral Raise (Dumbbell)
3
10 reps
RPE 8
3
Bicep Curl (Dumbbell)
3
10 reps
RPE 8
4
Tricep Extension (Cable)
3
10 reps
RPE 8
5
Wrist Curls
3
10 reps
RPE 8
6
Reverse Wrist Curl
3
10 reps
RPE 8
7
Overhead Press (Barbell)
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lunge (Barbell)
3
10 reps
RPE 8
2
Squat (Barbell)
3
10 reps
RPE 8
3
Deadlift (Barbell)
3
10 reps
RPE 8
4
Leg Curl
3
10 reps
RPE 8
5
Leg Extension
3
10 reps
RPE 8
6
Standing Calf Raise
3
10 reps
RPE 8
7
Back Extension
3
10 reps
RPE 8
8
Abs Crunch (Machine)
4
25 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Chest Press (Machine)
3 Sets
10 Reps
@8
5
Pull-Up (Assisted)
3 Sets
10 Reps
@8
6
Dip (Assisted)
3 Sets
10 Reps
@8
7
Lat Pulldown
3 Sets
10 Reps
@8
8
Back Extension
3 Sets
10 Reps
@8
9
Seated Row (Cable)
3 Sets
10 Reps
@8
10
Abs Crunch (Machine)
4 Sets
25 Reps
@8
Day 3
1
Lunge (Barbell)
3 Sets
10 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Back Extension
3 Sets
10 Reps
@8
8
Abs Crunch (Machine)
4 Sets
25 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
@8
3
Chest Fly (Machine)
3 Sets
10 Reps
@8
4
Chest Press (Machine)
3 Sets
10 Reps
@8
5
Pull-Up (Assisted)
3 Sets
10 Reps
@8
6
Dip (Assisted)
3 Sets
10 Reps
@8
7
Lat Pulldown
3 Sets
10 Reps
@8
8
Back Extension
3 Sets
10 Reps
@8
9
Seated Row (Cable)
3 Sets
10 Reps
@8
10
Abs Crunch (Machine)
4 Sets
25 Reps
@8
Day 6
1
Lunge (Barbell)
3 Sets
10 Reps
@8
2
Squat (Barbell)
3 Sets
10 Reps
@8
3
Deadlift (Barbell)
3 Sets
10 Reps
@8
4
Leg Curl
3 Sets
10 Reps
@8
5
Leg Extension
3 Sets
10 Reps
@8
6
Standing Calf Raise
3 Sets
10 Reps
@8
7
Back Extension
3 Sets
10 Reps
@8
8
Abs Crunch (Machine)
4 Sets
25 Reps
@8
Day 5
1
Lateral Raise (Cable)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Wrist Curls
3 Sets
10 Reps
@8
6
Reverse Wrist Curl
3 Sets
10 Reps
@8
7
Overhead Press (Barbell)
3 Sets
10 Reps
@8
8
Abs Crunch (Machine)
4 Sets
25 Reps
@8
Day 2
1
Lateral Raise (Cable)
3 Sets
10 Reps
@8
2
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@8
3
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@8
4
Tricep Extension (Cable)
3 Sets
10 Reps
@8
5
Wrist Curls
3 Sets
10 Reps
@8
6
Reverse Wrist Curl
3 Sets
10 Reps
@8
7
Overhead Press (Barbell)
3 Sets
10 Reps
@8
8
Abs Crunch (Machine)
4 Sets
25 Reps
@8
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Christian G.Age 21, Man
8 months ago
3 weeks complete
2 years of prior experience
More than expected strength gains
More than expected muscle gains
No modifications
Great program