Program Description
The journey is the destination
Program Overview
- LevelNovice
- GoalBodybuilding, Muscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedApr 29, 2024 02:52
- Last EditedAug 15, 2024 12:37
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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
Zercher Squat (Barbell)
3
6-10 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4
Cable Crunch
3
25+ reps
RPE 9
5
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
10-12 reps
RPE 7.5
3A
Leg Extension
3
12-15 reps
RPE 10
3B
Leg Curl
3
12-15 reps
RPE 10
4A
Hip Abductor (Machine)
3
6-10 reps
RPE 10
4B
Hip Adductor (Machine)
3
6-10 reps
RPE 10
5
Cable Crunch
3
25+ reps
RPE 9
6
Standing Calf Raise
4
20+ reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
6-12 reps
RPE 9
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Pinwheel Curl
4
12-15 reps
RPE 8.5
4
Overhead Tricep Extension (Cable)
4
10-15 reps
RPE 10
5
Lat Pulldown
3
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
RPE 8
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
French Press
4
8-12 reps
RPE 9
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-10 reps
RPE 9.5
2
Shoulder Press (Machine)
3
8-12 reps
RPE 9
3
Lat Pulldown (Close Grip)
3
10-12 reps
RPE 10
4
Pinwheel Curl
4
12-15 reps
RPE 8.5
5
Overhead Tricep Extension (Cable)
3
10-15 reps
RPE 10
6
Chest Fly (Machine)
3
12-15 reps
RPE 10
7
Chest Supported Row (Machine)
3
12-15 reps
RPE 9
8
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
20+ reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Single Leg Curl
3
10-15 reps
RPE 10
3
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
4
Ab Wheel
3
AMRAP
RPE 9
5
Seated Calf Raise
3
20+ reps
RPE 9
6
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Pullover (Dumbbell)
3
6-12 reps
RPE 8
3
Single Leg Curl
3
10-15 reps
RPE 10
4
Bulgarian Split Squat (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 10
5
Ab Wheel
3
AMRAP
RPE 9
6
Seated Calf Raise
3
20+ reps
RPE 9
7
Leg Press
3
8-12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Skull Crusher
3
8-12 reps
RPE 9
4
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
6
Lateral Raise (Cable)
3
15-20 reps
RPE 10
7
Decline Crunch (Weighted)
3
AMRAP
RPE 10
8
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-10 reps
RPE 8.5
2
Preacher Curl (Barbell)
4
10-15 reps
RPE 9
3
Rear Delt Fly (Machine)
3
12-15 reps
RPE 10
4
Lateral Raise (Cable)
3
15-20 reps
RPE 10
5
Pull-Up (Weighted)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Dip (Assisted)
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
7
Reverse Bicep Curl (EZ Bar)
1
2
8-12 reps
8-12 reps
RPE 8.5
RPE 8.5
8
Decline Crunch (Weighted)
3
AMRAP
RPE 10
9
Single Arm Row (Dumbbell)
2
1
8-10 reps
8-10 reps
RPE 8
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Zercher Squat (Barbell)3 Sets
6-10 Reps
@8.5
2
Romanian Deadlift (Barbell)3 Sets
10-12 Reps
@7.5
3A
Leg Extension3 Sets
12-15 Reps
@10
3B
Leg Curl3 Sets
12-15 Reps
@10
4
Cable Crunch3 Sets
25+ Reps
@9
5
Standing Calf Raise4 Sets
20+ Reps
@8.5
Day 2
1
Chest Press (Machine)3 Sets
6-12 Reps
@9
2
Shoulder Press (Machine)3 Sets
8-12 Reps
@9
3
Pinwheel Curl4 Sets
12-15 Reps
@8.5
4
Overhead Tricep Extension (Cable)4 Sets
10-15 Reps
@10
5
Lat Pulldown3 Sets
8-12 Reps
@9
6
Chest Fly (Machine)3 Sets
12-15 Reps
@10
7
Chest Supported Row (Machine)3 Sets
12-15 Reps
@9
8
Leg Raise (Captain's Chair)3 Sets
20+ Reps
@10
Day 3
1
Deadlift (Barbell)3 Sets
6-10 Reps
@8
2
Single Leg Curl3 Sets
10-15 Reps
@10
3
Bulgarian Split Squat (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@10
4
Ab Wheel3 Sets
AMRAP
@9
5
Seated Calf Raise3 Sets
20+ Reps
@9
6
Leg Press3 Sets
8-12 Reps
@8
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
8-10 Reps
@8.5
2
Preacher Curl (Barbell)4 Sets
10-15 Reps
@9
3
Skull Crusher3 Sets
8-12 Reps
@9
4
Pull-Up (Weighted)2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
5
Rear Delt Fly (Machine)3 Sets
12-15 Reps
@10
6
Lateral Raise (Cable)3 Sets
15-20 Reps
@10
7
Decline Crunch (Weighted)3 Sets
AMRAP
@10
8
Single Arm Row (Dumbbell)2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@10