logo
BoostcampPNG

EFMB

by Hot Wheels

Program Description

Prepare for the EFMB

Program Overview

  • Level
    Intermediate
  • Goal
    Strength
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 18, 2026 11:08
  • Last Edited
    Mar 18, 2026 11:10
Muscle Engagement
Front
Back
MuscleSet
Triceps
11%
Front Delts
11%
Hamstrings
11%
Glutes
10.2%
Chest
9.4%
Quadriceps
7.9%
Abs
6.6%
Upper Back
5.5%
Biceps
5.5%
Lats
4.7%
Lower Back
4.7%
Forearms
3.9%
Middle Delts
3.1%
Calves
3.1%
Adductors
1.6%
Rear Delts
0.8%
BlogBannerPC
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
BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Assisted)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
4
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
4
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
4
3-5 reps
RPE 9
4
Pull-Up (Assisted)
4
6-10 reps
RPE 9
5
Overhead Press (Barbell)
4
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
4
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Bent Over Row (Barbell)
3
3-5 reps
RPE 9
4
Pull-Up (Assisted)
3
6-10 reps
RPE 9
5
Overhead Press (Barbell)
3
5-8 reps
RPE 9
6
Hammer Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Skull Crusher (Dumbbell)
3
6-10 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
4
6-10 reps
RPE 9
4
Nordic Curl
4
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
3-5 reps
RPE 9
2
Deadlift (Barbell)
4
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
4
6-10 reps
RPE 9
4
Nordic Curl
4
6-10 reps
RPE 9
5
Standing Calf Raise
4
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Hip Thrust (Barbell)
3
6-10 reps
RPE 9
4
Nordic Curl
3
6-10 reps
RPE 9
5
Standing Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Dip (Assisted)
4
8-12 reps
RPE 9
7
Push Up
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
4
8-12 reps
RPE 9
4
Lateral Raise (Machine)
4
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
6
Dip (Assisted)
4
8-12 reps
RPE 9
7
Push Up
4
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8-12 reps
RPE 9
2
Chest Fly (Dumbbell)
3
8-12 reps
RPE 9
3
Single Arm Row (Dumbbell)
3
8-12 reps
RPE 9
4
Lateral Raise (Machine)
3
8-12 reps
RPE 9
5
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
6
Dip (Assisted)
3
8-12 reps
RPE 9
7
Push Up
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
3
Lunge (Barbell)
4
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
4
3-5 reps
RPE 9
5
Nordic Curl
4
8-12 reps
RPE 9
6
Plank
3
2 mins
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
4
8-12 reps
RPE 9
3
Lunge (Barbell)
4
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
4
3-5 reps
RPE 9
5
Nordic Curl
4
8-12 reps
RPE 9
6
Plank
3
2 mins
RPE 9
7
Standing Calf Raise
4
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
3
8-12 reps
RPE 9
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 9
3
Lunge (Barbell)
3
8-12 reps
RPE 9
4
Farmer's Walk (Weighted)
3
3-5 reps
RPE 9
5
Nordic Curl
3
8-12 reps
RPE 9
6
Plank
2
1.5 mins
RPE 9
7
Standing Calf Raise
3
10-15 reps
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
3
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
4
Pull-Up (Assisted)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5
Overhead Press (Barbell)
1 Set
1 Set
1 Set
5-8 Reps
5-8 Reps
5-8 Reps
@9
@9
@9
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
7
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
Day 2
1
Squat (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
3
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
4
Nordic Curl
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
@9
@9
@9
5
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9
Day 3
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Single Arm Row (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Lateral Raise (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
5
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Dip (Assisted)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
7
Push Up
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
Day 4
1
Front Squat (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
3
Lunge (Barbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
4
Farmer's Walk (Weighted)
1 Set
1 Set
1 Set
3-5 Reps
3-5 Reps
3-5 Reps
@9
@9
@9
5
Nordic Curl
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@9
@9
@9
6
Plank
1 Set
1 Set
1.5 mins
1.5 mins
@9
@9
7
Standing Calf Raise
1 Set
1 Set
1 Set
10-15 Reps
10-15 Reps
10-15 Reps
@9
@9
@9