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Pyrotechnic High Rep Challenge

by Jose Garcia
4 athletes joined

Program Description

Permanent weight loss

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodyweight Fitness, Muscle & Sculpting
  • Equipment
    Dumbbell Only
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 18, 2024 03:33
  • Last Edited
    Jun 18, 2025 09:08

Summary

Ignite your strength with the Pyrotechnic High Rep Challenge, a dynamic 12-week program designed to push your limits and build muscle endurance. Committing to five days a week, you'll tackle a variety of high-rep exercises focusing on major muscle groups, including chest and back, using just dumbbells. Each session is crafted to enhance your performance and sculpt your physique, ensuring you stay motivated and engaged throughout the journey. Get ready to light the fire within and achieve your fitness goals!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up
3
15-20 reps
-
2
Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
20%
25%
30%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
6-10 reps
-
2
Bent Over Row (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
3
Deadlift (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
4
Lying Rear Lateral Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
5
Hip Thrust (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 7
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Curl (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
3
Hammer Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Concentration Curl
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
5
Tricep Kickback
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
6
Skull Crusher (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
7
Incline Tricep Extension (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
8
Front Raise
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
9
Arnold Press
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
10
Lateral Raise (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
11
Shrug (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
1
1
1
12-15 reps
12-115 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
2
Lunge (Dumbbell)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 6
RPE 6.5
RPE 7
3
Glute Bridge (Dumbbell)
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
4
Step-Up (Weighted)
1
1
1
8-10 reps
8-10 reps
8-10 reps
RPE 6
RPE 7
RPE 8
5
Standing Calf Raise
1
1
1
15-18 reps
15-18 reps
15-18 reps
RPE 6
RPE 6.5
RPE 7
6
Deadlift (Dumbbell)
1
1
1
10-12 reps
10-12 reps
10-12 reps
RPE 6
RPE 6.5
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bicycle Crunch
3
12-15 reps
RPE 7
2
Lying Leg Raise
3
10-12 reps
RPE 7
3
Oblique Crunch
2
1
8-10 reps
8-10 reps
RPE 6.5
RPE 7
4
Decline Crunch
2
1
10-12 reps
10-12 reps
RPE 6.5
RPE 7
5
Cardio
1
15 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Push Up
3 Sets
15-20 Reps
-
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
20%
25%
30%
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
20%
25%
30%
4
Decline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
20%
25%
30%
5
Chest Fly (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
20%
25%
30%
Day 2
1
Chin-Up (Bodyweight)
3 Sets
6-10 Reps
-
2
Bent Over Row (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@7
@8.5
3
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@7
@8.5
4
Lying Rear Lateral Raise
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@7
@8.5
5
Hip Thrust (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@7
@8.5
Day 3
1
Bicep Curl (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
2
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
3
Hammer Curl
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
4
Concentration Curl
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
5
Tricep Kickback
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
6
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
7
Incline Tricep Extension (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
8
Front Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
9
Arnold Press
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
10
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
11
Shrug (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
Day 4
1
Goblet Squat
1 Set
1 Set
1 Set
12-15 Reps
12-115 Reps
12-15 Reps
@6
@6.5
@7
2
Lunge (Dumbbell)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@6
@6.5
@7
3
Glute Bridge (Dumbbell)
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
4
Step-Up (Weighted)
1 Set
1 Set
1 Set
8-10 Reps
8-10 Reps
8-10 Reps
@6
@7
@8
5
Standing Calf Raise
1 Set
1 Set
1 Set
15-18 Reps
15-18 Reps
15-18 Reps
@6
@6.5
@7
6
Deadlift (Dumbbell)
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
10-12 Reps
@6
@6.5
@7
Day 5
1
Bicycle Crunch
3 Sets
12-15 Reps
@7
2
Lying Leg Raise
3 Sets
10-12 Reps
@7
3
Oblique Crunch
2 Sets
1 Set
8-10 Reps
8-10 Reps
@6.5
@7
4
Decline Crunch
2 Sets
1 Set
10-12 Reps
10-12 Reps
@6.5
@7
5
Cardio
1 Set
15 mins
-