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Simply Swole

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Program Description

All in one! Build muscle, lean out, and get strong. - Super set or giant set different body parts to save time. - Get at least a gram of protein per pound of body weight. - Only eat between 2pm and 7pm. - Get carbs from fruit. -Drink more water than you are now. - Take a tsp of baking soda and 5g creatine an hour before workout. -Fix your sleep - Text me if you want 9714890069 Get after it!

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 16, 2025 08:22
  • Last Edited
    Jul 23, 2025 09:50

Summary

Unlock your potential with "Simply Swole," a comprehensive 12-week program designed for those ready to elevate their lifting game. Committing just four days a week, you’ll engage in targeted workouts focusing on major muscle groups, including chest, back, shoulders, and legs. Each session is packed with proven exercises like the Incline Bench Press and Leg Press, ensuring you build strength and muscle efficiently. With a blend of dumbbell and machine workouts, this program is perfect for lifters of all levels looking to maximize their gains and transform their physique. Get ready to embrace the challenge and see real results!
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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
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 10
2
Lat Pulldown (Neutral Grip)
3
6-10 reps
RPE 10
3
Chest Fly (Cable)
3
6-10 reps
RPE 10
4
Seated Row (Machine)
3
6-10 reps
RPE 10
5
Overhead Press (Dumbbell)
3
6-10 reps
RPE 10
6
Lateral Raise (Dumbbell)
3
6-10 reps
RPE 10
7
Shrug (Dumbbell)
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
6-10 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
6-10 reps
RPE 10
3
Leg Extension
3
6-10 reps
RPE 10
4
Leg Curl
3
6-10 reps
RPE 10
5
Standing Calf Raise
3
6-10 reps
RPE 10
6
Seated Calf Raise
3
6-10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Cable)
3
6-10 reps
RPE 10
2
Tricep Rope Push Down (Cable)
3
6-10 reps
RPE 10
3
Cable Crunch
3
6-10 reps
RPE 10
4
Spider Curl
3
6-10 reps
RPE 10
5
Seated Dip (Machine)
3
6-10 reps
RPE 10
6
Decline Crunch (Weighted)
3
12-20 reps
RPE 10
7
Hyperextension
3
6-10 reps
RPE 10
8
Hammer Curl (Dumbbell)
3
6-10 reps
RPE 10
9
Overhead Tricep Extension (Dumbbell)
3
6-10 reps
RPE 10
10
Reverse Abs Crunch (Bodyweight)
3
12-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
KAS Glute Bridge
3
6-10 reps
RPE 10
2
Reverse Lunge (Dumbbell)
3
6-10 reps
RPE 10
3
Sumo Squat
3
6-10 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
3
6-10 reps
RPE 10
5
Box Jump
3
8 reps
RPE 10
6
100m Sprint
5
1 reps
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@10
2
Lat Pulldown (Neutral Grip)
3 Sets
6-10 Reps
@10
3
Chest Fly (Cable)
3 Sets
6-10 Reps
@10
4
Seated Row (Machine)
3 Sets
6-10 Reps
@10
5
Overhead Press (Dumbbell)
3 Sets
6-10 Reps
@10
6
Lateral Raise (Dumbbell)
3 Sets
6-10 Reps
@10
7
Shrug (Dumbbell)
3 Sets
6-10 Reps
@10
Day 2
1
Leg Press
3 Sets
6-10 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
6-10 Reps
@10
3
Leg Extension
3 Sets
6-10 Reps
@10
4
Leg Curl
3 Sets
6-10 Reps
@10
5
Standing Calf Raise
3 Sets
6-10 Reps
@10
6
Seated Calf Raise
3 Sets
6-10 Reps
@10
Day 3
1
Bicep Curl (Cable)
3 Sets
6-10 Reps
@10
2
Tricep Rope Push Down (Cable)
3 Sets
6-10 Reps
@10
3
Cable Crunch
3 Sets
6-10 Reps
@10
4
Spider Curl
3 Sets
6-10 Reps
@10
5
Seated Dip (Machine)
3 Sets
6-10 Reps
@10
6
Decline Crunch (Weighted)
3 Sets
12-20 Reps
@10
7
Hyperextension
3 Sets
6-10 Reps
@10
8
Hammer Curl (Dumbbell)
3 Sets
6-10 Reps
@10
9
Overhead Tricep Extension (Dumbbell)
3 Sets
6-10 Reps
@10
10
Reverse Abs Crunch (Bodyweight)
3 Sets
12-20 Reps
@10
Day 4
1
KAS Glute Bridge
3 Sets
6-10 Reps
@10
2
Reverse Lunge (Dumbbell)
3 Sets
6-10 Reps
@10
3
Sumo Squat
3 Sets
6-10 Reps
@10
4
Bulgarian Split Squat (Dumbbell)
3 Sets
6-10 Reps
@10
5
Box Jump
3 Sets
8 Reps
@10
6
100m Sprint
5 Sets
1 Reps
@10