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BoostcampPNG

Winter Arc

by Leo F.

Program Description

Aesthetics, functionality, bodyweight strength. I use this program complementing to my other training (Martial arts)

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2026 11:05
  • Last Edited
    Feb 21, 2026 10:23
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.8%
Abs
10.4%
Lats
10%
Triceps
9.7%
Front Delts
8%
Quadriceps
7.6%
Hamstrings
7.6%
Middle Delts
5.5%
Glutes
5.5%
Biceps
5%
Chest
4.1%
Adductors
4.1%
Cardio
2.1%
Rear Delts
2.1%
Calves
2.1%
Lower Back
1.4%
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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
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Overhead Press (Dumbbell)
1
2
1
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
3
Bench Press (Dumbbell)
1
1
1
5-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
1
1
1
12-20 reps
12-20 reps
12-20 reps
RPE 7
RPE 9
RPE 10
5
Dip (Bodyweight)
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
7
Tricep Extension (Cable)
1
1
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Wrist Extension (Cable)
3
12-30 reps
RPE 10
9
Cable Crunch
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
4
Shrug (Barbell)
3
15-20 reps
RPE 10
5
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
6
Face Pull
3
10-20 reps
RPE 10
7
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
9
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
4
Shrug (Barbell)
3
15-20 reps
RPE 10
5
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
6
Face Pull
3
10-20 reps
RPE 10
7
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
9
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
4
Shrug (Barbell)
3
15-20 reps
RPE 10
5
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
6
Face Pull
3
10-20 reps
RPE 10
7
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
9
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
4
Shrug (Barbell)
3
15-20 reps
RPE 10
5
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
6
Face Pull
3
10-20 reps
RPE 10
7
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
8
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
9
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5-8 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
5
5-8 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Bent Over Row (Barbell)
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 5
RPE 8
RPE 10
3
Lat Pulldown
1
15-20 reps
RPE 7
4
Pull-Up (Bodyweight)
3
8-20 reps
RPE 10
5
Lat Pulldown
1
1
2
15-20 reps
5-20 reps
5-20 reps
RPE 7
RPE 8
RPE 10
6
Shrug (Barbell)
3
15-20 reps
RPE 10
7
Seated Row (Cable)
1
2
5-20 reps
5-20 reps
RPE 8
RPE 10
8
Face Pull
3
10-20 reps
RPE 10
9
Leg Raise (Captain's Chair)
3
10-20 reps
RPE 10
10
Seated Incline Bicep Curl
1
2
5-20 reps
5-20 reps
RPE 9
RPE 10
11
Wrist Curls (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Calf Raise (Machine)
3
15-20 reps
RPE 10
7
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Cycling
1
3 mins
RPE 5
2
Hip Adductor (Machine)
4
12-20 reps
RPE 10
3
Squat (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
4
Leg Extension
3
8-20 reps
RPE 10
5
Leg Curl
3
8-20 reps
RPE 10
6
Romanian Deadlift (Barbell)
1
3
15-20 reps
8-20 reps
RPE 7
RPE 10
7
Calf Raise (Machine)
3
15-20 reps
RPE 10
8
Cable Crunch
3
10-20 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Cycling
1 Set
3 mins
@5
2
Overhead Press (Dumbbell)
1 Set
2 Sets
1 Set
15-20 Reps
5-20 Reps
5-20 Reps
@7
@9
@10
3
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
5-20 Reps
5-20 Reps
5-20 Reps
@7
@9
@10
4
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-20 Reps
12-20 Reps
12-20 Reps
@7
@9
@10
5
Dip (Bodyweight)
1 Set
2 Sets
5-20 Reps
5-20 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
7
Tricep Extension (Cable)
1 Set
1 Set
5-20 Reps
5-20 Reps
@9
@10
8
Wrist Extension (Cable)
3 Sets
12-30 Reps
@10
9
Cable Crunch
3 Sets
10-20 Reps
@10
Day 2
1
Cycling
1 Set
3 mins
@5
2
Bent Over Row (Barbell)
1 Set
1 Set
2 Sets
15-20 Reps
5-20 Reps
5-20 Reps
@5
@8
@10
3
Lat Pulldown
1 Set
1 Set
2 Sets
15-20 Reps
5-20 Reps
5-20 Reps
@7
@8
@10
4
Shrug (Barbell)
3 Sets
15-20 Reps
@10
5
Seated Row (Cable)
1 Set
2 Sets
5-20 Reps
5-20 Reps
@8
@10
6
Face Pull
3 Sets
10-20 Reps
@10
7
Seated Incline Bicep Curl
1 Set
2 Sets
5-20 Reps
5-20 Reps
@9
@10
8
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
@10
9
Wrist Curls (Cable)
3 Sets
10-20 Reps
@10
Day 3
1
Cycling
1 Set
3 mins
@5
2
Hip Adductor (Machine)
4 Sets
12-20 Reps
@10
3
Squat (Barbell)
1 Set
3 Sets
15-20 Reps
8-20 Reps
@7
@10
4
Leg Extension
3 Sets
8-20 Reps
@10
5
Leg Curl
3 Sets
8-20 Reps
@10
6
Romanian Deadlift (Barbell)
1 Set
3 Sets
15-20 Reps
8-20 Reps
@7
@10
7
Calf Raise (Machine)
3 Sets
15-20 Reps
@10
8
Cable Crunch
3 Sets
10-20 Reps
@10