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BoostcampPNG

RP Full Body Workout

by Andrew B.
54 athletes joined

Program Description

Quick full body workout for people with limited time. Taken from Dr. Mike of Renaissance Periodization.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    30 minutes
  • Created
    May 07, 2024 06:05
  • Last Edited
    Jun 04, 2025 09:32
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Skull Crusher
1
1
12 reps
15 reps
RPE 8
RPE 9
1B
Stiff Leg Deadlift
1
1
12 reps
15 reps
RPE 8
RPE 9
2A
Upright Row (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
2B
Split Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
3A
Bicep Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8
RPE 9
3B
Front Squat (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4A
Pullover (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
4B
Chest Fly (Dumbbell)
1
1
12 reps
15 reps
RPE 8
RPE 9
5A
Push Up
1
1
12 reps
15 reps
RPE 8
RPE 9
5B
Dumbbell Row
1
1
12 reps
15 reps
RPE 8
RPE 9
Week 1
1 / 12 Weeks
Day 2
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 3
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9
Day 1
1A
Skull Crusher
1 Set
1 Set
12 Reps
15 Reps
@8
@9
1B
Stiff Leg Deadlift
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2A
Upright Row (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
2B
Split Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
3A
Bicep Curl (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8
@9
3B
Front Squat (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4A
Pullover (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
4B
Chest Fly (Dumbbell)
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5A
Push Up
1 Set
1 Set
12 Reps
15 Reps
@8
@9
5B
Dumbbell Row
1 Set
1 Set
12 Reps
15 Reps
@8
@9