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Aesthetic & Refined Physique

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Program Description

novice friendly

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 11, 2025 10:37
  • Last Edited
    Oct 12, 2025 12:03
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.8%
Front Delts
10%
Triceps
9.2%
Chest
9.1%
Biceps
8.4%
Abs
7.4%
Lats
7.2%
Middle Delts
6.9%
Glutes
6.8%
Hamstrings
6.5%
Quadriceps
5.9%
Rear Delts
4.8%
Calves
2.5%
Lower Back
1.5%
Adductors
1.5%
Forearms
1.1%
Other
0.6%
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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
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
8-12 reps
RPE 8
2
Cable Crossover
3
12-15 reps
RPE 7
3
Seated Shoulder Press (Dumbbell)
3
8-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
4
12-15 reps
RPE 7
5
Overhead Tricep Extension (Cable)
3
12-15 reps
RPE 7
6
Dip (Bodyweight)
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
8-10 reps
RPE 8
2
Seated Row (Cable)
3
10-12 reps
RPE 8
3
Single Arm Row (Dumbbell)
3
10 reps
RPE 8
4
Rear Delt Fly (Cable)
4
12-15 reps
RPE 7
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Hammer Curl (Cable)
3
12-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
10 reps
RPE 8
3
Romanian Deadlift (Dumbbell)
3
10-12 reps
RPE 8
4
Leg Curl
3
12-15 reps
RPE 7
5
Standing Calf Raise
4
15-20 reps
RPE 8
6
Glute Kickback (Cable)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
10-12 reps
RPE 8
2A
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
2B
Front Raise
3
12 reps
RPE 8
3
Face Pull
3
15 reps
RPE 8
4
Cable Crossover
3
15 reps
-
5A
Bicep Curl (Cable)
3
12-15 reps
-
5B
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
8 reps
RPE 10
2
Walking Lunge (Dumbbell)
3
12 reps
-
3
Plank
3
1 mins
-
4
Hanging Leg Raise
3
15 reps
RPE 10
5
Wood Chop
3
12 reps
-
6
Walk
1
15 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
@8
2
Cable Crossover
3 Sets
12-15 Reps
@7
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-10 Reps
@8
4
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
@7
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
@7
6
Dip (Bodyweight)
3 Sets
10 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
4 Sets
8-10 Reps
@8
2
Seated Row (Cable)
3 Sets
10-12 Reps
@8
3
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@8
4
Rear Delt Fly (Cable)
4 Sets
12-15 Reps
@7
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Hammer Curl (Cable)
3 Sets
12-15 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
8-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
@8
3
Romanian Deadlift (Dumbbell)
3 Sets
10-12 Reps
@8
4
Leg Curl
3 Sets
12-15 Reps
@7
5
Standing Calf Raise
4 Sets
15-20 Reps
@8
6
Glute Kickback (Cable)
2 Sets
15 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
3 Sets
10-12 Reps
@8
2A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
2B
Front Raise
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
15 Reps
@8
4
Cable Crossover
3 Sets
15 Reps
-
5A
Bicep Curl (Cable)
3 Sets
12-15 Reps
-
5B
Tricep Rope Push Down (Cable)
3 Sets
12-15 Reps
@7
Day 5
1
Chin-Up (Bodyweight)
3 Sets
8 Reps
@10
2
Walking Lunge (Dumbbell)
3 Sets
12 Reps
-
3
Plank
3 Sets
1 mins
-
4
Hanging Leg Raise
3 Sets
15 Reps
@10
5
Wood Chop
3 Sets
12 Reps
-
6
Walk
1 Set
15 mins
-