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Swim Train

by Brad F.

Program Description

**Swim Train** Dive into an 8-week journey designed to enhance your swimming performance and overall fitness. With a commitment to 32 training sessions, this program focuses on building strength and endurance through a mix of targeted resistance exercises, including bench presses, lat pulldowns, and leg workouts. Each session is crafted to challenge your muscles while improving your swimming technique, ensuring you make significant strides in the pool. Get ready to transform your fitness and swim like never before!

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Sep 17, 2025 02:15
  • Last Edited
    Oct 08, 2025 02:27
Muscle Engagement
Front
Back
MuscleSet
Front Delts
13.2%
Chest
12.8%
Biceps
11.6%
Triceps
10.9%
Lats
9.8%
Upper Back
9.1%
Hamstrings
7.2%
Middle Delts
7%
Quadriceps
5.9%
Glutes
4.4%
Lower Back
3.5%
Calves
1.8%
Abs
1.1%
Forearms
1.1%
Abductors
0.5%
Rear Delts
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
4
Seated Row (Cable)
2
1
8 reps
6 reps
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
4
Seated Row (Cable)
2
1
8 reps
6 reps
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
4
Seated Row (Cable)
2
1
8 reps
6 reps
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
2
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
3
Incline Bench Press (Barbell)
1
1
1
8 reps
6 reps
4 reps
RPE 7
RPE 7
RPE 7
4
Seated Row (Cable)
2
1
8 reps
6 reps
RPE 7
RPE 7
5
Tricep Rope Push Down (Cable)
3
12 reps
RPE 6
6
V-Handle Tricep Pushdown (Cable)
3
10 reps
RPE 7
7
Bicep Curl (Dumbbell)
3
10 reps
RPE 7
8
Bicep Curl (Cable)
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Hamstring Curl
3
10 reps
RPE 7
3
Leg Press
4
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Lying Leg Curl
3
10 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
8
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Hamstring Curl
3
10 reps
RPE 7
3
Leg Press
4
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Lying Leg Curl
3
10 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
8
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Hamstring Curl
3
10 reps
RPE 7
3
Leg Press
4
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Lying Leg Curl
3
10 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
8
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Hamstring Curl
3
10 reps
RPE 7
3
Leg Press
4
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Lying Leg Curl
3
10 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
8
Single Leg Press
1
1
1
12 reps
10 reps
8 reps
RPE 7.5
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Hamstring Curl
3
10 reps
RPE 7
3
Leg Press
4
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Lying Leg Curl
3
10 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Hamstring Curl
3
10 reps
RPE 7
3
Leg Press
4
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Lying Leg Curl
3
10 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Hamstring Curl
3
10 reps
RPE 7
3
Leg Press
4
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Lying Leg Curl
3
10 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
10 reps
RPE 7
2
Hamstring Curl
3
10 reps
RPE 7
3
Leg Press
4
10 reps
RPE 7
4
Romanian Deadlift (Barbell)
3
10 reps
RPE 7
5
Back Extension (Weighted)
3
10 reps
RPE 7
6
Lying Leg Curl
3
10 reps
RPE 7
7
Standing Calf Raise
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10 reps
RPE 6
5
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Upright Row (Barbell)
3
10 reps
RPE 7
7
Front Raise
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10 reps
RPE 6
5
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Upright Row (Barbell)
3
10 reps
RPE 7
7
Front Raise
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10 reps
RPE 6
5
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Upright Row (Barbell)
3
10 reps
RPE 7
7
Front Raise
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10 reps
RPE 6
5
Bench Press (Dumbbell)
1
1
1
12 reps
10 reps
8 reps
RPE 6
RPE 6
RPE 6
6
Upright Row (Barbell)
3
10 reps
RPE 7
7
Front Raise
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10 reps
RPE 6
5
Bench Press (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Barbell)
3
10 reps
RPE 7
7
Front Raise
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10 reps
RPE 6
5
Bench Press (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Barbell)
3
10 reps
RPE 7
7
Front Raise
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10 reps
RPE 6
5
Bench Press (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Barbell)
3
10 reps
RPE 7
7
Front Raise
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
1
12 reps
8 reps
5 reps
RPE 8
RPE 8
RPE 8
2
Incline Bench Press (Barbell)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Chest Fly (Machine)
3
12 reps
RPE 7
4
Chest Fly (Dumbbell)
3
10 reps
RPE 6
5
Bench Press (Dumbbell)
3
12 reps
RPE 6
6
Upright Row (Barbell)
3
10 reps
RPE 7
7
Front Raise
3
10 reps
RPE 7
8
Lateral Raise (Dumbbell)
3
10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Single Arm Row (Cable)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
7
Bicep Curl (Barbell)
3
10 reps
RPE 7
8
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Single Arm Row (Cable)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
7
Bicep Curl (Barbell)
3
10 reps
RPE 7
8
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Single Arm Row (Cable)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
7
Bicep Curl (Barbell)
3
10 reps
RPE 7
8
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
2
Lat Pulldown (Close Grip)
1
1
1
10 reps
8 reps
6 reps
RPE 8
RPE 8
RPE 8
3
Seated Wide-Grip Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 7
RPE 7
RPE 7
4
Single Arm Row (Cable)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Shoulder Press (Plate Loaded)
1
1
1
10 reps
8 reps
6 reps
RPE 7
RPE 7
RPE 7
7
Bicep Curl (Barbell)
3
10 reps
RPE 7
8
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Single Arm Row (Cable)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7
7
Bicep Curl (Barbell)
3
10 reps
RPE 7
8
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Single Arm Row (Cable)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7
7
Bicep Curl (Barbell)
3
10 reps
RPE 7
8
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Single Arm Row (Cable)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7
7
Bicep Curl (Barbell)
3
10 reps
RPE 7
8
Alternating Dumbbell Curl
3
12 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
RPE 7
2
Lat Pulldown (Close Grip)
3
8 reps
RPE 8
3
Seated Wide-Grip Row (Cable)
3
10 reps
RPE 7
4
Single Arm Row (Cable)
3
10 reps
RPE 7
5
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 7
6
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7
7
Bicep Curl (Barbell)
3
10 reps
RPE 7
8
Alternating Dumbbell Curl
3
12 reps
RPE 7
Week 1
1 / 8 Weeks
Day 2
1
Leg Extension
4 Sets
10 Reps
@7
2
Hamstring Curl
3 Sets
10 Reps
@7
3
Leg Press
4 Sets
10 Reps
@7
4
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7
5
Back Extension (Weighted)
3 Sets
10 Reps
@7
6
Lying Leg Curl
3 Sets
10 Reps
@7
7
Standing Calf Raise
3 Sets
10 Reps
@7
8
Single Leg Press
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
3
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
5
Tricep Rope Push Down (Cable)
3 Sets
12 Reps
@6
6
V-Handle Tricep Pushdown (Cable)
3 Sets
10 Reps
@7
7
Bicep Curl (Dumbbell)
3 Sets
10 Reps
@7
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7
Day 3
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Chest Fly (Machine)
3 Sets
12 Reps
@7
4
Chest Fly (Dumbbell)
3 Sets
10 Reps
@6
5
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@6
@6
@6
6
Upright Row (Barbell)
3 Sets
10 Reps
@7
7
Front Raise
3 Sets
10 Reps
@7
8
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@7
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
2
Lat Pulldown (Close Grip)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@8
@8
@8
3
Seated Wide-Grip Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@7
@7
@7
4
Single Arm Row (Cable)
3 Sets
10 Reps
@7
5
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@7
6
Shoulder Press (Plate Loaded)
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
@7
@7
@7
7
Bicep Curl (Barbell)
3 Sets
10 Reps
@7
8
Alternating Dumbbell Curl
3 Sets
12 Reps
@7