logo
BoostcampPNG

Chacon Transformation

by Luis Chacon

Program Description

Increase muscle and burn visceral fat

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Nov 21, 2025 10:49
  • Last Edited
    Nov 21, 2025 11:18
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.1%
Biceps
12.3%
Lats
9.4%
Middle Delts
8.8%
Rear Delts
7.8%
Front Delts
6.9%
Triceps
6%
Glutes
5.6%
Forearms
5.6%
Hamstrings
5.5%
Cardio
3.1%
Abs
3.1%
Chest
2.9%
Calves
2.6%
Lower Back
2.5%
Quadriceps
1.9%
Abductors
1.9%
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
9
Dead Hang
1
3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
9
Dead Hang
1
3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
9
Dead Hang
1
3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
9
Dead Hang
1
3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
9
Dead Hang
1
3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
9
Dead Hang
1
3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
9
Dead Hang
1
3 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 5
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
RPE 10
3
Lat Pulldown (Single Arm)
3
10-12 reps
RPE 10
4
Seated Row (Machine)
3
10-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
3
12-15 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Incline Curl (Dumbbell)
3
8-12 reps
RPE 10
8
Reverse Bicep Curl (Dumbbell)
2
12-15 reps
RPE 10
9
Dead Hang
1
3 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Chest Press (Machine)
2
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Chest Press (Machine)
2
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Chest Press (Machine)
2
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Chest Press (Machine)
2
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Chest Press (Machine)
2
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Chest Press (Machine)
2
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Chest Press (Machine)
2
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Seated Shoulder Press (Dumbbell)
4
6-10 reps
RPE 10
3
Lateral Raise (Cable)
3
12-15 reps
RPE 10
4
Lateral Raise (Dumbbell)
2
15-20 reps
RPE 10
5
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
6
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 10
7
Chest Press (Machine)
2
10-12 reps
RPE 10
8
Tricep Rope Push Down (Cable)
3
12-15 reps
RPE 10
9
Overhead Tricep Extension (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 5
2
Hip Thrust (Machine)
4
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Hip Abductor (Machine)
3
12-15 reps
RPE 10
6
Leg Press
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
8
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 5
2
Hip Thrust (Machine)
4
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Hip Abductor (Machine)
3
12-15 reps
RPE 10
6
Leg Press
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
8
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 5
2
Hip Thrust (Machine)
4
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Hip Abductor (Machine)
3
12-15 reps
RPE 10
6
Leg Press
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
8
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 5
2
Hip Thrust (Machine)
4
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Hip Abductor (Machine)
3
12-15 reps
RPE 10
6
Leg Press
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
8
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 5
2
Hip Thrust (Machine)
4
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Hip Abductor (Machine)
3
12-15 reps
RPE 10
6
Leg Press
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
8
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 5
2
Hip Thrust (Machine)
4
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Hip Abductor (Machine)
3
12-15 reps
RPE 10
6
Leg Press
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
8
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 5
2
Hip Thrust (Machine)
4
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Hip Abductor (Machine)
3
12-15 reps
RPE 10
6
Leg Press
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
8
Seated Calf Raise
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10 mins
RPE 5
2
Hip Thrust (Machine)
4
6-10 reps
RPE 10
3
Romanian Deadlift (Barbell)
3
8-10 reps
RPE 10
4
Seated Hamstring Curl
4
10-12 reps
RPE 10
5
Hip Abductor (Machine)
3
12-15 reps
RPE 10
6
Leg Press
3
10-12 reps
RPE 10
7
Standing Calf Raise
3
12-15 reps
RPE 10
8
Seated Calf Raise
2
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Lateral Raise (Machine)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-10 reps
RPE 10
8
Reverse Hyperextension
2
12-15 reps
RPE 10
9
Wrist Curls
2
15-20 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Lateral Raise (Machine)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-10 reps
RPE 10
8
Reverse Hyperextension
2
12-15 reps
RPE 10
9
Wrist Curls
2
15-20 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Lateral Raise (Machine)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-10 reps
RPE 10
8
Reverse Hyperextension
2
12-15 reps
RPE 10
9
Wrist Curls
2
15-20 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Lateral Raise (Machine)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-10 reps
RPE 10
8
Reverse Hyperextension
2
12-15 reps
RPE 10
9
Wrist Curls
2
15-20 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Lateral Raise (Machine)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-10 reps
RPE 10
8
Reverse Hyperextension
2
12-15 reps
RPE 10
9
Wrist Curls
2
15-20 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Lateral Raise (Machine)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-10 reps
RPE 10
8
Reverse Hyperextension
2
12-15 reps
RPE 10
9
Wrist Curls
2
15-20 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Lateral Raise (Machine)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-10 reps
RPE 10
8
Reverse Hyperextension
2
12-15 reps
RPE 10
9
Wrist Curls
2
15-20 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
20-30 mins
RPE 5
2
Lateral Raise (Machine)
4
12-15 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
12-20 reps
RPE 10
4
Rear Delt Fly (Cable)
3
12-15 reps
RPE 10
5
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 10
6
Hammer Curl (Dumbbell)
3
10-12 reps
RPE 10
7
Dip (Bodyweight)
1
8-10 reps
RPE 10
8
Reverse Hyperextension
2
12-15 reps
RPE 10
9
Wrist Curls
2
15-20 reps
RPE 10
10
Reverse Wrist Curl (Dumbbell)
1
15-20 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 10
2
Bent Over Row (Barbell)
4
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Cable Low Row
3
10-12 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
Bicep Curl (Cable)
2
12-15 reps
RPE 10
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 10
2
Bent Over Row (Barbell)
4
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Cable Low Row
3
10-12 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
Bicep Curl (Cable)
2
12-15 reps
RPE 10
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 10
2
Bent Over Row (Barbell)
4
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Cable Low Row
3
10-12 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
Bicep Curl (Cable)
2
12-15 reps
RPE 10
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 10
2
Bent Over Row (Barbell)
4
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Cable Low Row
3
10-12 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
Bicep Curl (Cable)
2
12-15 reps
RPE 10
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 10
2
Bent Over Row (Barbell)
4
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Cable Low Row
3
10-12 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
Bicep Curl (Cable)
2
12-15 reps
RPE 10
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 10
2
Bent Over Row (Barbell)
4
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Cable Low Row
3
10-12 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
Bicep Curl (Cable)
2
12-15 reps
RPE 10
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 10
2
Bent Over Row (Barbell)
4
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Cable Low Row
3
10-12 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
Bicep Curl (Cable)
2
12-15 reps
RPE 10
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
10-15 mins
RPE 10
2
Bent Over Row (Barbell)
4
6-10 reps
RPE 10
3
Chest Supported Row (Machine)
3
8-12 reps
RPE 10
4
Cable Low Row
3
10-12 reps
RPE 10
5
Face Pull
3
12-15 reps
RPE 10
6
Rear Delt Fly (Machine)
2
12-15 reps
RPE 10
7
Bicep Curl (Cable)
2
12-15 reps
RPE 10
8
Farmer's Walk (Weighted)
2
0.5 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-75 mins
RPE 5
2
Vacuums
3
0.3-0.5 mins
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cable Crunch
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-75 mins
RPE 5
2
Vacuums
3
0.3-0.5 mins
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cable Crunch
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-75 mins
RPE 5
2
Vacuums
3
0.3-0.5 mins
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cable Crunch
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-75 mins
RPE 5
2
Vacuums
3
0.3-0.5 mins
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cable Crunch
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-75 mins
RPE 5
2
Vacuums
3
0.3-0.5 mins
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cable Crunch
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-75 mins
RPE 5
2
Vacuums
3
0.3-0.5 mins
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cable Crunch
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-75 mins
RPE 5
2
Vacuums
3
0.3-0.5 mins
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cable Crunch
2
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Cardio
1
45-75 mins
RPE 5
2
Vacuums
3
0.3-0.5 mins
RPE 10
3
Hanging Leg Raise
2
10-12 reps
RPE 10
4
Cable Crunch
2
12-15 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Cardio
1 Set
10-15 mins
@5
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
@10
3
Lat Pulldown (Single Arm)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
4
Seated Row (Machine)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
5
Rear Delt Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
8
Reverse Bicep Curl (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
9
Dead Hang
1 Set
3 mins
@10
Day 2
1
Cardio
1 Set
20-30 mins
@5
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
@10
3
Lateral Raise (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
5
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
6
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
7
Chest Press (Machine)
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
8
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
9
Overhead Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 3
1
Cardio
1 Set
10 mins
@5
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@10
@10
@10
4
Seated Hamstring Curl
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
@10
5
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
6
Leg Press
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
7
Standing Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
8
Seated Calf Raise
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
Day 4
1
Cardio
1 Set
20-30 mins
@5
2
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@10
@10
@10
4
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
5
Preacher Curl (Dumbbell)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
7
Dip (Bodyweight)
1 Set
8-10 Reps
@10
8
Reverse Hyperextension
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
9
Wrist Curls
1 Set
1 Set
15-20 Reps
15-20 Reps
@10
@10
10
Reverse Wrist Curl (Dumbbell)
1 Set
15-20 Reps
@10
Day 5
1
Cardio
1 Set
10-15 mins
@10
2
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
6-10 Reps
@10
@10
@10
@10
3
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
@10
@10
@10
4
Cable Low Row
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@10
@10
@10
5
Face Pull
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@10
@10
@10
6
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10
8
Farmer's Walk (Weighted)
1 Set
1 Set
0.5 mins
0.5 mins
@10
@10
Day 6
1
Cardio
1 Set
45-75 mins
@5
2
Vacuums
1 Set
1 Set
1 Set
0.3-0.5 mins
0.3-0.5 mins
0.3-0.5 mins
@10
@10
@10
3
Hanging Leg Raise
1 Set
1 Set
10-12 Reps
10-12 Reps
@10
@10
4
Cable Crunch
1 Set
1 Set
12-15 Reps
12-15 Reps
@10
@10