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BoostcampPNG

Greek God Asthetic

by Shivam T.
3 athletes joined

Program Description

Amplify fat loss, build sculpted muscles and enhance endurance

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 07, 2025 11:43
  • Last Edited
    May 30, 2025 08:51

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP FOR FREE
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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
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
4
8 reps
RPE 7.5
1B
Bench Press (Dumbbell)
4
10 reps
RPE 6.5
2
Lateral Raise (Dumbbell)
4
15 reps
RPE 6.5
3
Chest Fly (Cable)
3
12 reps
RPE 6.5
4
Arnold Press
3
10 reps
RPE 6.5
5
Decline Leg Raises
3
15 reps
RPE 10
6
Cable Crunch
3
15 reps
RPE 8
7
Plank
2
1 mins
RPE 10
8
Mountain Climber
2
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8 reps
80%
2
Wide Grip Lat Pulldown
3
10 reps
RPE 8
3
Seated Row (Cable)
3
12 reps
RPE 8
4
Shrug (Barbell)
3
15 reps
RPE 7
5A
Alternating Dumbbell Curl
4
12 reps
RPE 7
5B
Hammer Curl
3
12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8 reps
RPE 6
2
Leg Press
4
12 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10 reps
RPE 7.5
4
Glute Kickback
6
15 reps
RPE 7
5
Seated Hamstring Curl
3
12 reps
RPE 8
6A
Standing Calf Raise
3
20 reps
RPE 8
6B
Seated Calf Raise
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Dumbbell)
3
12 reps
RPE 7
1B
Seated Row (Cable)
3
12 reps
RPE 8
2
Overhead Press (Dumbbell)
3
10 reps
RPE 7.5
3
Leg Press
3
15 reps
RPE 8
4
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5A
Decline Crunch
3
20 reps
RPE 8
5B
Side Bend (Dumbbell)
3
30 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
4
8 reps
RPE 7
2A
Lateral Raise (Machine)
4
15 reps
RPE 7
2B
Bicep Curl (Dumbbell)
3
12 reps
RPE 7.5
3
Overhead Tricep Extension (Cable)
3
12 reps
RPE 7.5
4
Seated Dip (Machine)
3
15 reps
RPE 7.5
5A
Russian Twist (Dumbbell)
3
20 reps
RPE 8
5B
Decline Sit Up (Bodyweight)
3
15 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Squat (Barbell)
4 Sets
8 Reps
@6
2
Leg Press
4 Sets
12 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10 Reps
@7.5
4
Glute Kickback
6 Sets
15 Reps
@7
5
Seated Hamstring Curl
3 Sets
12 Reps
@8
6A
Standing Calf Raise
3 Sets
20 Reps
@8
6B
Seated Calf Raise
3 Sets
15 Reps
@8
Day 2
1
Bent Over Row (Barbell)
4 Sets
8 Reps
80%
2
Wide Grip Lat Pulldown
3 Sets
10 Reps
@8
3
Seated Row (Cable)
3 Sets
12 Reps
@8
4
Shrug (Barbell)
3 Sets
15 Reps
@7
5A
Alternating Dumbbell Curl
4 Sets
12 Reps
@7
5B
Hammer Curl
3 Sets
12 Reps
@7
Day 1
1A
Bench Press (Barbell)
4 Sets
8 Reps
@7.5
1B
Bench Press (Dumbbell)
4 Sets
10 Reps
@6.5
2
Lateral Raise (Dumbbell)
4 Sets
15 Reps
@6.5
3
Chest Fly (Cable)
3 Sets
12 Reps
@6.5
4
Arnold Press
3 Sets
10 Reps
@6.5
5
Decline Leg Raises
3 Sets
15 Reps
@10
6
Cable Crunch
3 Sets
15 Reps
@8
7
Plank
2 Sets
1 mins
@10
8
Mountain Climber
2 Sets
1 mins
@8
Day 4
1A
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@7
1B
Seated Row (Cable)
3 Sets
12 Reps
@8
2
Overhead Press (Dumbbell)
3 Sets
10 Reps
@7.5
3
Leg Press
3 Sets
15 Reps
@8
4
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
5A
Decline Crunch
3 Sets
20 Reps
@8
5B
Side Bend (Dumbbell)
3 Sets
30 Reps
@7.5
Day 5
1
Seated Overhead Press (Barbell)
4 Sets
8 Reps
@7
2A
Lateral Raise (Machine)
4 Sets
15 Reps
@7
2B
Bicep Curl (Dumbbell)
3 Sets
12 Reps
@7.5
3
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@7.5
4
Seated Dip (Machine)
3 Sets
15 Reps
@7.5
5A
Russian Twist (Dumbbell)
3 Sets
20 Reps
@8
5B
Decline Sit Up (Bodyweight)
3 Sets
15 Reps
@7.5