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BoostcampPNG

Ruzomot

by Razi A.

Program Description

1. Least injury prone 2. Easy to carry out with good form 3. Progressive overload 4. Less shuffles and chaos NB: 7th week Deloading / complete rest

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 18, 2024 06:04
  • Last Edited
    Jun 18, 2025 11:20

Summary

Embark on a transformative 6-week journey with Ruzomot, designed for those ready to elevate their fitness game. This intense program features six days of training each week, combining functional strength workouts with high-energy cardio sessions to build endurance and muscle. With a variety of exercises targeting major muscle groups, including back, forearms, and core, you'll develop strength and agility while torching calories. Get ready to push your limits and achieve your fitness goals!
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4.8 Stars with 10, 000+ Ratings
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
3
12 reps
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
2
1
12 reps
8 reps
85%
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
2
1
12 reps
8 reps
85%
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
2
1
12 reps
8 reps
85%
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
2
1
12 reps
8 reps
85%
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1
3
3 reps
8 reps
75%
85%
3
Pull-Up (Bodyweight)
1
1
1
7 reps
6 reps
5 reps
RPE 9.5
RPE 9.5
RPE 9.5
4
T-Bar Row
1
1
3
3 reps
3 reps
8 reps
40%
70%
85%
5
Dumbbell Row
2
1
12 reps
8 reps
85%
85%
6
Face Pull
3
12 reps
RPE 7.5
7
Wrist Curls
3
12 reps
85%
8
Reverse Wrist Curl (Barbell)
3
12 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Decline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Decline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
2
Decline Bench Press (Barbell)
3
8 reps
85%
3
Chest Fly (Machine)
3
12 reps
RPE 8
4
Dip (Bodyweight)
3
12 reps
RPE 9
5
Push Up
1
1
1
15 reps
13 reps
10 reps
RPE 8
RPE 8
RPE 8
6
Hip Thrust (Barbell)
3
8 reps
RPE 8
7
Glute Bridge (Dumbbell)
3
1-4 mins
RPE 6.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Walking Lunge
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
3
35 reps
RPE 7
2
Wall Sit
1
1-4 mins
RPE 8.5
3
Lying Leg Curl
1
1
1
3
3 reps
3 reps
3 reps
3 reps
40%
70%
100%
85%
4
Leg Extension
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
5
Leg Press
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3
12 reps
RPE 8
7
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8.5
8
Seated Calf Raise
1
1
1
3
3 reps
3 reps
3 reps
15 reps
40%
70%
100%
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
3
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
Close Grip Dips
3
8 reps
RPE 8.5
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
4
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
8
Seated Dip (Machine)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
3
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
Close Grip Dips
3
8 reps
RPE 8.5
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
4
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
8
Seated Dip (Machine)
3
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
3
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
Close Grip Dips
3
8 reps
RPE 8.5
8
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Machine)
1
1
1
4
3 reps
3 reps
3 reps
12 reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
3
Reverse Pec Deck
3
12 reps
RPE 8
4
Upright Row (Barbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6.5
RPE 8
RPE 9
5
Seated Overhead Press (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1
1
1
3
3 reps
3 reps
3 reps
8 reps
40%
70%
100%
85%
7
V-Handle Tricep Pushdown (Cable)
3
12 reps
RPE 9
8
Seated Dip (Machine)
3
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Preacher Curl (Machine)
3
12 reps
RPE 7.5
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Hollow Hold
2
1-3 mins
RPE 8
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Supinated Grip Chin-ups
1
1
1
7 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Russian Twist
2
8 reps
RPE 9
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Preacher Curl (Machine)
3
12 reps
RPE 7.5
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Hollow Hold
2
1-3 mins
RPE 8
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Supinated Grip Chin-ups
1
1
1
7 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Russian Twist
2
8 reps
RPE 9
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Preacher Curl (Machine)
3
12 reps
RPE 7.5
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Hollow Hold
2
1-3 mins
RPE 8
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
1
1
3
3 reps
3 reps
12 reps
RPE 6
RPE 9.5
RPE 8
2
Bicep Curl (Dumbbell)
1
1
3
3 reps
3 reps
8 reps
RPE 6
RPE 9.5
RPE 8
3
Supinated Grip Chin-ups
1
1
1
7 reps
6 reps
5 reps
RPE 9
RPE 9
RPE 9
4
Side Crunch (Cable)
2
12 reps
RPE 8
5
Suitcase Carry
2
1-3 mins
RPE 9
6
Russian Twist
2
8 reps
RPE 9
7
Plank
2
1-3 mins
RPE 8
8
Side Plank
2
1-3 mins
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Battle Ropes
1
1-4 mins
RPE 9.5
Week 1
1 / 6 Weeks
Day 6
1
Battle Ropes
1 Set
1-4 mins
@9.5
Day 2
1
Chest Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
85%
3
Chest Fly (Machine)
3 Sets
12 Reps
@8
4
Dip (Bodyweight)
3 Sets
12 Reps
@9
5
Push Up
1 Set
1 Set
1 Set
15 Reps
13 Reps
10 Reps
@8
@8
@8
6
Hip Thrust (Barbell)
3 Sets
8 Reps
@8
7
Glute Bridge (Dumbbell)
3 Sets
1-4 mins
@6.5
Day 3
1
Squat (Bodyweight)
3 Sets
35 Reps
@7
2
Wall Sit
1 Set
1-4 mins
@8.5
3
Lying Leg Curl
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
3 Reps
40%
70%
100%
85%
4
Leg Extension
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
5
Leg Press
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Hip Abductor (Machine)
3 Sets
12 Reps
@8
7
Walking Lunge
3 Sets
12 Reps
@8.5
8
Seated Calf Raise
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
15 Reps
40%
70%
100%
85%
Day 4
1
Lateral Raise (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
12 Reps
40%
70%
100%
85%
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
3
Reverse Pec Deck
3 Sets
12 Reps
@8
4
Upright Row (Barbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6.5
@8
@9
5
Seated Overhead Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
6
Lying Tricep Extension (Barbell)
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
7
Close Grip Dips
3 Sets
8 Reps
@8.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
@9
Day 5
1
Hammer Curl
1 Set
1 Set
3 Sets
3 Reps
3 Reps
12 Reps
@6
@9.5
@8
2
Bicep Curl (Dumbbell)
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
@6
@9.5
@8
3
Preacher Curl (Machine)
3 Sets
12 Reps
@7.5
4
Side Crunch (Cable)
2 Sets
12 Reps
@8
5
Suitcase Carry
2 Sets
1-3 mins
@9
6
Hollow Hold
2 Sets
1-3 mins
@8
7
Plank
2 Sets
1-3 mins
@8
8
Side Plank
2 Sets
1-3 mins
@8
Day 1
1
Lat Pulldown
1 Set
1 Set
1 Set
3 Sets
3 Reps
3 Reps
3 Reps
8 Reps
40%
70%
100%
85%
2
Chest Supported Row (Machine)
1 Set
3 Sets
3 Reps
8 Reps
75%
85%
3
Pull-Up (Bodyweight)
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
@9.5
@9.5
@9.5
4
T-Bar Row
1 Set
1 Set
3 Sets
3 Reps
3 Reps
8 Reps
40%
70%
85%
5
Dumbbell Row
3 Sets
12 Reps
85%
6
Face Pull
3 Sets
12 Reps
@7.5
7
Wrist Curls
3 Sets
12 Reps
85%
8
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
85%