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Rambo’s Recon

by Ryan L.
1 athletes joined

Program Description

Intermediate- advanced program for high frequency and high recovery with plenty of rest days. Built for natural athletes.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 25, 2025 05:06
  • Last Edited
    Apr 25, 2025 06:05
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Stiff Leg Deadlift
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Bodyweight)
2
RPE 10
5
Inverted Row
2
RPE 10
6
Lying Leg Raise
2
RPE 10
7
Preacher Curl (EZ Bar)
3
RPE 10
8
Hammer Curl (Cable)
2
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Jump Squat
2
RPE 10
2
Sissy Squat
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Bench Press (Barbell)
2
RPE 10
5
Pec Deck (Machine)
2
RPE 10
6
Overhead Press (Barbell)
2
RPE 10
7
Lateral Raise (Dumbbell)
2
RPE 10
8
Overhead Tricep Extension (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Extension
2
RPE 10
2
Hyperextension
2
RPE 10
3
Lying Leg Curl
2
RPE 10
4
Pull-Up (Neutral Grip, Bodyweight)
2
RPE 10
5
Barbell Row
2
RPE 10
6
Cable Crunch
2
RPE 10
7
Preacher Curl (EZ Bar)
2
RPE 10
8
Hammer Curl (Dumbbell)
2
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Bodyweight)
2
RPE 10
2
Split Squat (Bodyweight)
2
RPE 10
3
Standing Calf Raise
3
RPE 10
4
Incline Bench Press (Barbell)
2
RPE 10
5
Ring Push Up
2
-
6
Lateral Raise (Dumbbell)
3
-
7
Dip (Bodyweight)
2
-
8
Overhead Tricep Extension (Cable)
2
-
Week 1
1 / 16 Weeks
Day 1
1
Neck Extension
2 Sets
@10
2
Stiff Leg Deadlift
2 Sets
@10
3
Lying Leg Curl
2 Sets
@10
4
Pull-Up (Bodyweight)
2 Sets
@10
5
Inverted Row
2 Sets
@10
6
Lying Leg Raise
2 Sets
@10
7
Preacher Curl (EZ Bar)
3 Sets
@10
8
Hammer Curl (Cable)
2 Sets
@10
Day 2
1
Jump Squat
2 Sets
@10
2
Sissy Squat
2 Sets
@10
3
Standing Calf Raise
3 Sets
@10
4
Bench Press (Barbell)
2 Sets
@10
5
Pec Deck (Machine)
2 Sets
@10
6
Overhead Press (Barbell)
2 Sets
@10
7
Lateral Raise (Dumbbell)
2 Sets
@10
8
Overhead Tricep Extension (Cable)
3 Sets
-
Day 3
1
Neck Extension
2 Sets
@10
2
Hyperextension
2 Sets
@10
3
Lying Leg Curl
2 Sets
@10
4
Pull-Up (Neutral Grip, Bodyweight)
2 Sets
@10
5
Barbell Row
2 Sets
@10
6
Cable Crunch
2 Sets
@10
7
Preacher Curl (EZ Bar)
2 Sets
@10
8
Hammer Curl (Dumbbell)
2 Sets
@10
Day 4
1
Squat (Bodyweight)
2 Sets
@10
2
Split Squat (Bodyweight)
2 Sets
@10
3
Standing Calf Raise
3 Sets
@10
4
Incline Bench Press (Barbell)
2 Sets
@10
5
Ring Push Up
2 Sets
-
6
Lateral Raise (Dumbbell)
3 Sets
-
7
Dip (Bodyweight)
2 Sets
-
8
Overhead Tricep Extension (Cable)
2 Sets
-