Program Description
Intense workouts split into 3 days twice a week. Back and biceps Legs and abs Chest and triceps The point is to make sure, that you are always fresh for every muscle group. This way every day can be more dedicated towards a specific part of the body. The program is made the way it is, so that the muscles you are working on day 1 wont hinder the performance of the muscles on day 2 and so on.
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 25, 2025 12:58
- Last EditedAug 07, 2025 03:56
START THE PROGRAM
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 1
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 2
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Deadlift (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Hack Squat
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 3
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Incline Bench Press (Dumbbell)
4
8 reps
RPE 9
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Seated Shoulder Press (Dumbbell)
3
6 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 4
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Pull-Up (Bodyweight)
4
RPE 8
3
Chest Supported Row (Machine)
3
15 reps
RPE 10
4
Lat Prayer
3
10 reps
RPE 9
5
Face Pull
3
12 reps
RPE 9
6
Preacher Machine
3
8 reps
RPE 10
7
Bicep Curl (EZ Bar)
3
10 reps
RPE 10
8
Reverse Bicep Curl (EZ Bar)
3
12 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 5
#
Exercise
Sets
Reps
Intensity
1
Run
1
15 mins
RPE 7
2
Squat (Barbell)
2
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 7
RPE 6
3
Leg Press
4
10 reps
RPE 8
4
Leg Extension
3
15 reps
RPE 10
5
Leg Curl
3
15 reps
RPE 10
6
Ab Wheel
3
RPE 10
7
Hanging Leg Raise
3
RPE 9
8
Abs Crunch (Machine)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Day 6
#
Exercise
Sets
Reps
Intensity
1
2km Row
1
5 mins
RPE 7
2
Bench Press (Barbell)
1
1
1
1
1
10 reps
8 reps
5 reps
3 reps
8 reps
RPE 8
RPE 8
RPE 8
RPE 9
RPE 7
3
Chest Fly (Cable)
4
15 reps
RPE 10
4
Shoulder Press (Machine)
3
8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 10
6
Overhead Tricep Extension (Cable)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
3
15 reps
RPE 10
Download App to Unlock
Week 1
1 / 12 Weeks
Day 1
1
2km Row1 Set
5 mins
@7
2
Pull-Up (Bodyweight)4 Sets
@8
3
Chest Supported Row (Machine)3 Sets
15 Reps
@10
4
Lat Prayer3 Sets
10 Reps
@9
5
Face Pull3 Sets
12 Reps
@9
6
Preacher Machine3 Sets
8 Reps
@10
7
Bicep Curl (EZ Bar)3 Sets
10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
@10
Day 2
1
Run1 Set
15 mins
@7
2
Deadlift (Barbell)2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@7
@6
3
Hack Squat4 Sets
10 Reps
@8
4
Leg Extension3 Sets
15 Reps
@10
5
Leg Curl3 Sets
15 Reps
@10
6
Ab Wheel3 Sets
@10
7
Hanging Leg Raise3 Sets
@9
8
Abs Crunch (Machine)3 Sets
15 Reps
@10
Day 3
1
2km Row1 Set
5 mins
@7
2
Incline Bench Press (Dumbbell)4 Sets
8 Reps
@9
3
Chest Fly (Cable)4 Sets
15 Reps
@10
4
Seated Shoulder Press (Dumbbell)3 Sets
6 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)3 Sets
15 Reps
@10
Day 4
1
2km Row1 Set
5 mins
@7
2
Pull-Up (Bodyweight)4 Sets
@8
3
Chest Supported Row (Machine)3 Sets
15 Reps
@10
4
Lat Prayer3 Sets
10 Reps
@9
5
Face Pull3 Sets
12 Reps
@9
6
Preacher Machine3 Sets
8 Reps
@10
7
Bicep Curl (EZ Bar)3 Sets
10 Reps
@10
8
Reverse Bicep Curl (EZ Bar)3 Sets
12 Reps
@10
Day 5
1
Run1 Set
15 mins
@7
2
Squat (Barbell)2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@7
@6
3
Leg Press4 Sets
10 Reps
@8
4
Leg Extension3 Sets
15 Reps
@10
5
Leg Curl3 Sets
15 Reps
@10
6
Ab Wheel3 Sets
@10
7
Hanging Leg Raise3 Sets
@9
8
Abs Crunch (Machine)3 Sets
15 Reps
@10
Day 6
1
2km Row1 Set
5 mins
@7
2
Bench Press (Barbell)1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
5 Reps
3 Reps
8 Reps
@8
@8
@8
@9
@7
3
Chest Fly (Cable)4 Sets
15 Reps
@10
4
Shoulder Press (Machine)3 Sets
8 Reps
@9
5
Lateral Raise (Dumbbell)3 Sets
15 Reps
@10
6
Overhead Tricep Extension (Cable)3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)3 Sets
15 Reps
@10