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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 16, 2025 08:34
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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