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The Ascend Method

by Sophia B.

Program Description

“Ascend” to a stronger being both mentally and physically! This 16 week course will help transform you for the best! Ascend today! The Ascend Method works best for those eating a clean, high protein diet. This method can be used for those doing a bulk or cut but most perfectly aligns with those trying to lose fat and build muscle in a cut.

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Sep 17, 2025 03:31
  • Last Edited
    Sep 17, 2025 07:04
Muscle Engagement
Front
Back
MuscleSet
Biceps
10.5%
Triceps
9.9%
Glutes
9.1%
Quadriceps
9.1%
Upper Back
8.2%
Hamstrings
7.9%
Lats
6.8%
Front Delts
6.4%
Chest
6.4%
Abs
5.4%
Middle Delts
5.2%
Calves
3.6%
Adductors
3.4%
Abductors
2.1%
Lower Back
2.1%
Rear Delts
2%
Forearms
1.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
10 reps
RPE 7.5
2
Seated Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Lateral Raise (Dumbbell)
3
10 reps
RPE 7.5
4
Diamond Push Up
2
10 reps
RPE 7.5
5
Face Pull
3
10 reps
RPE 7.5
6
Tricep Extension (Cable)
3
10 reps
RPE 7.5
7
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7.5
8
Reverse Tricep Pushdowns
2
10 reps
RPE 7.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
3
10 reps
RPE 7.5
2
Hammer Curl (Cable)
3
10 reps
RPE 7.5
3
Incline Curl (Dumbbell)
3
10 reps
RPE 7.5
4
Bayesian Curl
3
10 reps
RPE 7.5
5
Wide Grip Lat Pulldown
3
10 reps
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Standing Pullover (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
10 reps
RPE 7.5
2
Leg Extension
3
10 reps
RPE 7.5
3
Leg Curl
3
10 reps
RPE 7.5
4
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
5
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Sumo Squat
3
10 reps
RPE 7.5
3
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Standing Calf Raise
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10 reps
RPE 7.5
2
Pullover (Dumbbell)
3
12 reps
RPE 7.5
3
Chest Supported Row (Machine)
3
10 reps
RPE 7.5
4
Dumbbell Row
3
10 reps
RPE 7.5
5
Incline Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
6
Concentration Curl
3
10 reps
RPE 7.5
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
10 reps
RPE 7.5
2
Chest Fly (Machine)
3
10 reps
RPE 7.5
3
Lateral Raise (Machine)
3
10 reps
RPE 7.5
4
Rear Delt Fly (Machine)
3
10 reps
RPE 7.5
5
Arnold Press
3
10 reps
RPE 7.5
6
Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
7
Dip (Assisted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
10 reps
RPE 7.5
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 7.5
3
Standing Calf Raise
3
10 reps
RPE 7.5
4
Hip Adductor (Machine)
3
15 reps
RPE 7.5
5
Hip Abductor (Machine)
3
15 reps
RPE 7.5
6
Lateral Lunge (Weighted)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
10 reps
RPE 7.5
2
Leg Press (45 Degrees)
3
10 reps
RPE 7.5
3
Goblet Squat
3
10 reps
RPE 7.5
4
Leg Curl
3
10 reps
RPE 7.5
5
Standing Calf Raise
3
10 reps
RPE 7.5
6
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
RPE 7.5
2
Seated Row (Cable)
3
10 reps
RPE 7.5
3
Hanging Leg Raise
2
10 reps
RPE 7.5
4
Shoulder Press (Machine)
3
10 reps
RPE 7.5
5
Plank
2
1 mins
RPE 7.5
6
Bent Over Row (Barbell)
3
10 reps
RPE 7.5
7
Russian Twist
2
10 reps
RPE 7.5
8
Upright Row (Cable)
3
10 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
RPE 7.5
2
Incline Tricep Extension (Dumbbell)
3
10 reps
RPE 7.5
3
Knee Raise (Captain's Chair)
2
10 reps
RPE 7.5
4
Face Away Cable Curl
3
10 reps
RPE 7.5
5
Side Plank
2
1 mins
RPE 7.5
6
Hammer Curl (Dumbbell)
3
10 reps
RPE 7.5
7
Side Bend (Dumbbell)
2
10 reps
RPE 7.5
8
Tricep Rope Push Down (Cable)
3
10 reps
RPE 7.5
Week 1
1 / 16 Weeks
Day 2
1
Hack Squat
3 Sets
10 Reps
@7.5
2
Leg Extension
3 Sets
10 Reps
@7.5
3
Leg Curl
3 Sets
10 Reps
@7.5
4
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
5
Leg Press (45 Degrees)
3 Sets
10 Reps
@7.5
6
Standing Calf Raise
3 Sets
10 Reps
@6
Day 3
1
Pull-Up (Assisted)
3 Sets
10 Reps
@7.5
2
Pullover (Dumbbell)
3 Sets
12 Reps
@7.5
3
Chest Supported Row (Machine)
3 Sets
10 Reps
@7.5
4
Dumbbell Row
3 Sets
10 Reps
@7.5
5
Incline Hammer Curl (Dumbbell)
3 Sets
10 Reps
@7.5
6
Concentration Curl
3 Sets
10 Reps
@7.5
7
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@7.5
Day 4
1
Hip Thrust (Barbell)
3 Sets
10 Reps
@7.5
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@7.5
3
Standing Calf Raise
3 Sets
10 Reps
@7.5
4
Hip Adductor (Machine)
3 Sets
15 Reps
@7.5
5
Hip Abductor (Machine)
3 Sets
15 Reps
@7.5
6
Lateral Lunge (Weighted)
3 Sets
10 Reps
@7.5
Day 5
1
Bench Press (Close Grip)
3 Sets
10 Reps
@7.5
2
Seated Row (Cable)
3 Sets
10 Reps
@7.5
3
Hanging Leg Raise
2 Sets
10 Reps
@7.5
4
Shoulder Press (Machine)
3 Sets
10 Reps
@7.5
5
Plank
2 Sets
1 mins
@7.5
6
Bent Over Row (Barbell)
3 Sets
10 Reps
@7.5
7
Russian Twist
2 Sets
10 Reps
@7.5
8
Upright Row (Cable)
3 Sets
10 Reps
@7.5
Day 1
1
Bench Press (Barbell)
2 Sets
10 Reps
@7.5
2
Seated Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7.5
4
Diamond Push Up
2 Sets
10 Reps
@7.5
5
Face Pull
3 Sets
10 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
10 Reps
@7.5
7
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7.5
8
Reverse Tricep Pushdowns
2 Sets
10 Reps
@7.5